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Training Log Archive: devil

In the 7 days ending Apr 28, 2012:

activity # timemileskm+m
  Running4 3:08:04 22.3(8:26) 35.9(5:14)
  Bilbys warm up1 26:19 1.36(19:25) 2.18(12:04) 1
  Total4 3:34:23 23.66(9:04) 38.08(5:38) 1

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Saturday Apr 28, 2012 #

Running 15:29 [3] 2.0 km (7:45 / km)
shoes: X-talon 190

A short run with stu and bourney from the apartment in hobart. Cold and abit wet

Friday Apr 27, 2012 #

(rest day)

Should probably have run at lunchtime but didn't get round to it.

Thursday Apr 26, 2012 #

6 PM

Running warm up/down 10:09 [3] 1.11 km (9:09 / km)
shoes: X-talon 190

Bilbys was at stromlo on the grass track with lamps, bit of a warmup lap

Running 36:37 [3] 8.73 km (4:12 / km)
shoes: X-talon 190

A rare occasion when gary didn't have a plan for the session, so we set off doing either 3 min efforts or 400s based on the posts. It soon became apparent that the posts weren't all 100m apart so the 400s went out of the window. I did a set of 3 sort of tempo efforts, the first one was almost a lap, then the next two were from the end of the 500m loop to the finish, which were about 1.85km. Running with jack for the second one so we were pushing the pace a bit more.
9.19 (2.43)
6.33 (1.85)
6.54 (1.83)
then we did a 1km lap to warm down.

Afterwards we discovered that the track had been sprayed with that green grass starting stuff - so everyone had green stains from lying on the grass to stretch

Wednesday Apr 25, 2012 #

(rest day)

Could count this as recovery or tapering for the weekend. Pulled up OK after intervals last night.

Tuesday Apr 24, 2012 #

6 PM

Bilbys warm up warm up/down 26:19 [3] 2.18 km (12:04 / km) +1m 12:02 / km
shoes: X-talon 190

A cold night at bilbys, was wishing I'd taken long finger gloves when I was riding there and was glad I'd broken out the tights and long sleeved top.

Running 26:31 [4] 6.91 km (3:50 / km)
shoes: X-talon 190

The set was 2x 1200(200), 4x 800(200). I felt good from the start and hammered out the 800s. Taper time again now for Mt Welly boot this weekend.
Splits: 4.17, 4.12, 2.49, 2.47, 2.48, 2.46

Really like the X-talons for doing ints on grass - they feel fast

Running warm up/down 6:46 [3] 1.15 km (5:54 / km)
shoes: X-talon 190

A big lap at the end with emma discussing marathons

Sunday Apr 22, 2012 #

Running long 1:32:32 [3] 16.0 km (5:47 / km)
shoes: Kayano 17

Cockies long run with grant, grantm, robw, acejase, gareth, kelley, Sebba, fatrat and Phoebe. I was unsure how my legs would be, but was going surprisingly well round the base of ainslie, then up from the quarry, luckily not up the wall. After that it was hh then majura. It was a bit slow once we hit the fire trail so I did a little surge which got a responset from grant.
Breakfast at sfoglia where they seemed on the verge of disorganisation. My bacon and egg roll came as bacon and eggs on half a roll followed 10 minutes later by the top half of the roll

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