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Training Log Archive: devil

In the 7 days ending Jun 16, 2012:

activity # timemileskm+m
  Running6 7:48:51 52.1(9:00) 83.84(5:36) 2120
  Mountain bike1 50:00
  Unspecified1 20:00
  Bilbys warm up1 18:39 1.29(14:29) 2.07(9:00) 2
  Total7 9:17:30 53.38 85.91 2122
  [1-5]7 9:09:45

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Saturday Jun 16, 2012 #

10 AM

Running long 2:50:00 [3] 27.06 km (6:17 / km) +1191m 5:09 / km
shoes: Inov8 terrafly 315 gtx

A long run on mt tennent and honeysuckle with lizzie. The weather in canberra didn't look too promising when we left, but was better once we got to namadgi. We ran a robw classic route; the fire trail up mt tennent, which we took fairly easily then had a gel stop at the top. Then it was down and onto the alpine trail through to bushford flat, where we hammered the downhill a bit. Next it was up to the boroomba rocks car park and another quick food stop. Running to honeysuckle creek it got a bit muddy, the goretex shoes did their job though and my feet stayed dry. We finished down the overgrown track back to the bottom of tennent where we were still going fairly quickly on the downhill, the last bit needed a bit of concentration to keep an eye on the track while avoiding all the bushes and trees. As we'd started at tennent there was the little hill at the end to get back to the car. Felt a lot better running this than when I ran it with acejase and robw earlier this year, good morning's work.
3 PM

Running 21:43 [3] 3.09 km (7:02 / km) +92m 6:07 / km
shoes: Inov8 terrafly 315 gtx

Got back from namadgi just in time for the afternoon mudder training, run up mt painter for some pull-ups on the trig point then down to cook for some more strength exercises. My legs complained a bit at the start but were ok once they warmed up a bit.

Unspecified 20:00 [3]

The above-mentioned strength exercises

Thursday Jun 14, 2012 #

5 PM

Running warm up/down 23:34 [3] 3.85 km (6:07 / km) +40m 5:49 / km
shoes: Inov8 terrafly 315 gtx

Ran to bilbys from home, thought I'd just meet them at the bottom of the bike track, but got almost all the way to the meeting place before I ran into the rest of the group.

Running hills 37:16 [4] 8.43 km (4:25 / km) +102m 4:10 / km
shoes: Inov8 terrafly 315 gtx

Thursday intervals was 10 bike tracks. I'd like to be able to say I was starting these a bit further back than usual as the splits were around the 1.35 mark instead of 1.30 but the reality was that they were slow. Probably still recovering from Tuesday's mega set.

Running warm up/down 7:45 [0] 1.39 km (5:33 / km) +16m 5:15 / km
shoes: Inov8 terrafly 315 gtx

Run home to warm down

Wednesday Jun 13, 2012 #

6 PM

Running 1:05:14 [3] 11.41 km (5:43 / km) +172m 5:19 / km
shoes: red free 3.0s

A WNT from grantm's place with just two of us. Will have to download my garmin to see where we went, along some trails, up some hills, across a couple of barbed wire fences and the along the middle of the barton highway. We went through some mud and water at one point so my shoes are no longer red. Good run and company, followed by delicious soup and bread cooked by grantm.

Tuesday Jun 12, 2012 #

Note

Somehow managed to get a preferred start for the GC half - this allows one to prance around on the road in front of the start to warm up.
6 PM

Bilbys warm up 18:39 [3] 2.07 km (9:00 / km) +2m 8:57 / km
shoes: X-talon 190

A quicker than usual warmup, lots of people there tonight including matt parton doing some last minute cramming for world uni champs.

Running intervals 47:03 [4] 12.03 km (3:55 / km) +1m 3:54 / km
shoes: X-talon 190

A bit of a different set tonight with the ints half on the track and half going up and down the banking. The garmin had them at about 900m. I did the extra long set to make up for the lack of activity yesterday which was nearly 10km of effort, so a pretty tough session towards the end. Splits were 3.10-3.16 which was around 3.35 pace.

Running warm up/down 6:15 [3] 1.13 km (5:32 / km)
shoes: X-talon 190

Big lap warm down at the end with guy, should probably have done 2.

Monday Jun 11, 2012 #

Mountain bike 50:00 [3]

Originally had planned to do a long run with lizzie, but due to soccer injuries it was postponed. I was going to run a bit later, but spent most of the day filling the trailer with junk and taking it to the tip, and added an old TV to the massive pile that's out there. Eventually decided to go for a quick ride on the ridge, nice up there, but my toes started to get cold. Ended up being an easy weekend.

Sunday Jun 10, 2012 #

8 AM

Running long 1:30:01 [3] 15.44 km (5:50 / km) +506m 5:00 / km
shoes: Inov8 terrafly 315 gtx

The extra log that robw, acejase and grant were doing didn't really fit for me today (too long and early), so just did a leisurely maj-hh-ainslie, just getting over 90 mins. Saw gramps walk-running up majura but otherwise pretty quiet out there

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