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Training Log Archive: devil

In the 7 days ending Jun 9, 2012:

activity # timemileskm+m
  Running5 4:30:36 34.65(7:49) 55.76(4:51) 861
  Cycling1 2:48:48 52.82(3:12) 85.0(1:59)
  Orienteering1 33:13 3.39(9:47) 5.46(6:05) 148
  Total7 7:52:37 90.86(5:12) 146.23(3:14) 1009

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Saturday Jun 9, 2012 #

Cycling 2:48:48 [3] 85.0 km (1:59 / km)

Bilbys ride, freezing at the start so I was glad I had two pairs of gloves. The route was wamboin, good group that kept together well. Half of them went onto lake George, I rode back with Anna and Kim. Decided that starting a ride at negative temperature was bacon worthy, so had a quick b&e roll at dzire.
3 PM

Running hills 33:24 [3] 4.94 km (6:46 / km) +284m 5:15 / km
shoes: Inov8 terrafly 315 gtx

A bit of extra hill training in the afternoon on the ainslie summit track with a full camelback to add a bit of weight.

Thursday Jun 7, 2012 #

5 PM

Running warm up/down 19:23 [3] 4.01 km (4:50 / km) +59m 4:30 / km
shoes: Inov8 terrafly 315 gtx

Ran over to the AIS for intervals, said hi to miss jones on the way but not sure if she recognised me behind my ayups, then the run back to the bottom of the bike track.

Running intervals 32:47 [4] 8.06 km (4:04 / km) +129m 3:46 / km
shoes: Inov8 terrafly 315 gtx

Just a small group at bilbys tonight. The intervals were that old favourite, gate-to-gates. I overshot the leaning tree at the end of the first one, so it was a bit long. Solid, but not spectacular, I think last night's slightly fast and long 'easy' run may have had an effect. Splits: 4.48, 4.08, 4.27, 4.14, 4.27, 4.12

Running warm up/down 19:44 [3] 3.81 km (5:10 / km) +46m 4:53 / km
shoes: Inov8 terrafly 315 gtx

Back to the AIS after intervals then ran home via the gde flyover

Wednesday Jun 6, 2012 #

6 PM

Running 1:13:04 [3] 14.12 km (5:11 / km) +343m 4:37 / km
shoes: X-talon 190

WNT from Olle's with grantm and sanders. Run out through campbell park then up the hill to the saddle. We left grantm there as he was dropping back. Then over hackett hill, olle was smashing the pace a bit, so it was a good job we had to keep waiting for sanders to catch up. We were going to go over ainslie but decided 70min was going to be enough. Grantm went up anyway and ended up running for longer than the rest of us.
Soup, wine and apple pie afterwards was a good finish to the evening.

Tuesday Jun 5, 2012 #

6 PM

Running warm up/down 14:08 [3] 3.01 km (4:42 / km)
shoes: inov8 roadX 255

No Bilbys, so went to do 3x 8 mins round lake ginniderra. Warm up was running there from home.

Running 30:50 [4] 7.61 km (4:03 / km)
shoes: inov8 roadX 255

3x 8min efforts. Tried to keep it at half mara tempo, but the last one was a bit of a debacle as I ended up getting caught up in the bridgeworks, then the skatepark and finally in UC. Still it was a good effort.

Running warm up/down 17:08 [3] 3.55 km (4:50 / km)
shoes: inov8 roadX 255

Back from UC, getting cold so was glad I'd taken beanie and gloves.

Monday Jun 4, 2012 #

Running 30:08 [3] 6.66 km (4:31 / km)
shoes: inov8 roadX 255

Just an easy lap of O'Connor, The downhill bit was good, but the drag back up the hill wasn't.

Sunday Jun 3, 2012 #

10 AM

Orienteering race 33:13 [4] 5.46 km (6:05 / km) +148m 5:21 / km
shoes: Oroc 340

AL race at Mt Majura East in the pines. Nice course set by acejase, I'd been coaching the juniors then threw all my advice out of the window on the way to 3, had no plan and drifted right, eventually getting to 14. Relocated while geoff stacey went through. Managed to get back to him and ahead on a few controls but he was going fast or else I was slow. Good fun though with lots of short legs through the pines.

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