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Training Log Archive: devil

In the 7 days ending May 26, 2012:

activity # timemileskm+m
  Running4 3:25:03 27.89 44.88 132
  Cycling1 2:34:00 47.22(3:16) 76.0(2:02)
  Orienteering1 43:38 2.14(20:26) 3.44(12:42) 76
  Bilbys warm up1 21:00 1.33(15:48) 2.14(9:49)
  Total6 7:03:41 78.58 126.46 208

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Saturday May 26, 2012 #

Cycling 2:34:00 [3] 76.0 km (2:02 / km)

Bilbys ride - not many there due to the bilbys cocktail party the night before and cold and windy weather. Ride was washing machine (now TV) hill, shingle hill way, sutton road. I seemed to spend a lot of time on the front, including all the way along sutton road and back on the federal highway. So a bit of a harder ride than I'd hoped for.
Coffee after at a new place in dickson where spill the beans used to be. Had some good birchler muesli and OK coffee. They have a cycle rack out the front, but most tables are for 2 - so not ideal if a big bunch turns up.

Friday May 25, 2012 #

(rest day)

Another rest day, back to proper training tomorrow (if not raining)

Thursday May 24, 2012 #

Running 32:40 [3] 6.66 km (4:54 / km)
shoes: Inov8 terrafly 315 gtx

Got delayed at work so gave bilbys a miss - and just did a lap of o'connor in the wet instead. Was somewhat reminiscent of the summer except that it was quite a lot cooler, so was glad of my beanie. Took it slowly seeing as this has become an easy week.

Wednesday May 23, 2012 #

(rest day)

Tuesday May 22, 2012 #

6 PM

Bilbys warm up warm up/down 21:00 [3] 2.14 km (9:49 / km)
shoes: X-talon 190

Running intervals 19:32 [4] 5.02 km (3:53 / km)
shoes: X-talon 190

Tuesday, so it was bilbys..... seemed to be quite cold this evening and i'd forgotten to pack gloves and beanie. My legs still felt a bit sore after the half, so decided to take it easy and just did the short set of 6x600m. Kept up wih daudi's bunch for a bit, but even though he was recovering too, they were a bit quick for me. Splits were 2.13, 2.13, 2.10, 2.15, 2.09, 2.16, so not very consistent even though they were slow. Did 2 big laps after to get a proper warm down. Then helped jonno choose between nike frees and inov8s by letting him try mine - think he'll be going for the inov8s.

Running warm up/down 12:14 [3] 2.32 km (5:16 / km)
shoes: X-talon 190

Monday May 21, 2012 #

Running 51:05 [3] 9.78 km (5:13 / km)
shoes: red free 3.0s

Lunchtime run with the actrun group; plastic, stu, flan et al. An easy lap of black mountain in the sun.

Sunday May 20, 2012 #

7 AM

Running race 1:19:32 [5] 21.1 km (3:46 / km) +132m 3:39 / km
shoes: Nike lunar racer

ACT crossy club half. Hadn't given a lot of thought to how to approach this race, and had done a ride yesterday then spent a while pottering around on hackett hill in the afternoon followed by dinner with wine and a trip to the theatre - so no really a rest day beforehand. Talking to acejase at the start I was thinking of doing 3.50s or so as a good tempo run. At the start there were a few bilbys in front, so I thought I'd better get past them, which put me at about a 3.41 pace which was fairly comfortable. Had john fleming, greg regester and a good sized group around through the first few km which started to thin as we got onto alexandrina drive. A guy with a red shirt took off a bit but then I reeled him back in - ran with him for the middle 10km or so and found I was maintaining pace quite well. This is quite a hard course as the second half has the climb out of the dam, twisting paths round black mountain peninsula, hospital hill and commonwealth avenue bridge, each of which slowed me a bit. Course is definitely harder than weston creek. Went past humpty who was doing the second half of the relay near the end of the rowing course, and the guy in red got away round the peninsula. I hadn't bothered with a gel or drinking cold water which maybe didn't help towards the end when I started to tire and slow a little. Good to go under 80 again in an unrested state, ended up 10th overall and 2nd M40 so not a bad run. And good to see acejase and grantm get big PBs.

Running warm up/down 10:00 [3]
shoes: Nike lunar racer

Pretty short warmup, no real warm down.
11 AM

Orienteering 43:38 [2] 3.44 km (12:42 / km) +76m 11:26 / km
shoes: brooks cascadia

Went out to put out a few more tapes and check the ones I'd done yesterday were still there. I'd set some line courses and had maps that just included the lines, which I decided were a bit tricky as it was a bit thicker than the map shows, so I sent the kids off in pairs with one following with the full map and swapping at each control. They did it as well as I did I reckon.

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