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Training Log Archive: devil

In the 7 days ending Oct 13, 2012:

activity # timemileskm+m
  Running5 7:02:32 47.22(8:57) 76.0(5:34) 2180
  Cycling2 3:35:00 66.86(3:13) 107.6(2:00)
  Bilbys warm up1 28:36 1.38(20:48) 2.21(12:55) 2
  Total7 11:06:08 115.46(5:46) 185.81(3:35) 2182

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Saturday Oct 13, 2012 #

Cycling long 3:03:00 [3] 92.6 km (1:59 / km)

Long ride cotter-condor-cotter with the bilbys. A different group today with gary, guy and other regulars not there. Started with 5 of us, then a cameo appearance by ben lees on mt mcdonald, but he turned round at uriarra homestead along with another from the bunch. I was feeling good on the hills out to condor so got to have a few rests while I waited for the others to catch up. Once we got out of cotter I sat on the front and dragged the rest of the bunch back into town. A bit of a pricey brekky at debacle with the medium bunch who only got there a minute or two before us.

Friday Oct 12, 2012 #

Running 59:39 [3] 12.38 km (4:49 / km)
shoes: Inov8 terrafly 315 gtx

Lunchtime ACTrun with plastic and flan. Loop of central basin which was windy but at least not rainy. We seemed to speed up quite a lot as the run went on, in part due to the nice tailwind on the way back.

Thursday Oct 11, 2012 #

6 PM

Running 50:00 [3] 10.2 km (4:54 / km) +210m 4:27 / km
shoes: Gel fuji racer

Got caught up at work so parked at the end of the bike track to see if there were any bilbys hardcore/stupid enough to run on a wet cold evening. Met guy at the tunnel and we decided to run rather than do intervals so did a few loops on the fire trails. Tested out new trail shoes, comfy but also have lots of holes that let water in.

Wednesday Oct 10, 2012 #

Cycling 32:00 [3] 15.0 km (2:08 / km)

Ride to and from belconnen to drop car off for service. On the return journey I overtook an older woman on a shopping bike. I thought I was putting in a reasonable effort up towards Aranda but didn't drop her, then she zoomed past at the lights and I saw the electric motor on the bike. This was a good thing I saw the motor as I was planning to head straight to a bike shop and get a new bike.

Tuesday Oct 9, 2012 #

6 PM

Bilbys warm up 28:36 [3] 2.21 km (12:55 / km) +2m 12:52 / km
shoes: X-talon 190

A crowded bilbys with the novice program started. Warmup and faffing was proportionately longer. Good to see mace, phoebe and fel there

Running intervals 30:17 [4] 7.5 km (4:02 / km) +1m 4:02 / km

I could feel a bit of soreness from yesterday so didn't push the intervals very hard. The set was 2km tempo followed by 10x 400, with recoveries around a bit of a loop near the start. Luke ran the first bit with me until someone faster ran past and he latched onto them.

Running warm up/down 5:54 [3] 1.04 km (5:40 / km)

usual big lap

Monday Oct 8, 2012 #

12 PM

Running long 3:09:31 [3] 29.01 km (6:32 / km) +1454m 5:13 / km
shoes: Inov8 terrafly 315 gtx

Long run with robw, lizzie, hoggster and acejase. We were a bit late as I'd underestimated how long it'd take to drive down there, so the boys were waiting for lizzie and I for a bit. We started from corin dam where we met craney and grace who'd just finished their run to mt gingera. Our plan was a bit more ambitious, gingera then ginini. The first bit of the run was pretty steep, about 500m in 2km, then we got onto a nice grassy fire trail up stockyard spur which runs through some great alpine country that looks like it escaped the fires. I hadn't been up gingera in a long time, so was good to see the views from up there while we refueled on gels and snakes. Once back on the main fire trail there was a bit of discussion about whether to do Ginini as well, the result was that lizzie took the sensible option and headed back to the cars while the rest of us headed on to ginini. Was still feeling good along here, and rob and i surged ahead on the gradual uphill. Another stop on the summit, not quite the same ambience as gingera as there's a load of masts and the aroma of diesel up there. On the way back we took the detour down the old ski run. It was good to see the turnoff to stockyard spur. There were a couple of uphill pinches, but it was good to be heading generally downhill. We thought we might break 3 hrs but then another little uphill came along. The last bit of downhill was pretty steep so expect to feel my quads tomorrow. Really great run and felt reasonably good at the end so think the recovery from jungfrau has been ok.

Sunday Oct 7, 2012 #

8 AM

Running long 1:27:11 [3] 15.86 km (5:30 / km) +515m 4:44 / km
shoes: Kayano 17

The cockies sunday long run. I wasn't expecting a big turnout with the clock change and long weekend but robe, grant and grantm turned up. It was a odd number date so we did majura-hh-ainslie. Grantm kept dropping off the back then magically appearing in front of us. After switzerland the hills were more like undulations. Coffee with just grantm after as the other two were on timelines, went to the place opposite wilburs which is good for a quick coffee and cake

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