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Training Log Archive: devil

In the 7 days ending Oct 20, 2012:

activity # timemileskm+m
  Running5 5:22:46 38.53(8:23) 62.02(5:12) 1288
  Cycling1 2:27:00 46.6(3:09) 75.0(1:58)
  Mountain bike1 50:00
  Bilbys warm up1 29:59 1.66(18:04) 2.67(11:13) 9
  Total7 9:09:45 86.8 139.69 1297

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Saturday Oct 20, 2012 #

Cycling 2:27:00 [3] 75.0 km (1:58 / km)

Bilbys saturday ride out to lake george and back. A real short sleeves morning at last, there was quite a big group at first which split up at the first hill on the highway. Pretty leisurely pace most of the time apart from a bit of an effort up washing machine hill. I had to be gary at one point and tell the guys on the front to keep pedalling instead of freewheeling downhill. Quite a long coffee at sfoglia afterwards along with stu and lou who had gone for coffee after voting.

Thursday Oct 18, 2012 #

6 PM

Running warm up/down 12:21 [3] 2.34 km (5:17 / km) +62m 4:40 / km
shoes: Salomon s-lab sense

I was a bit late to work this morning as there was a shoe delivery from the salomon lab waiting at the post office which I ordered after robw had been talking them up the other weekend - so took them out for a spin at thursday intervals. Just jonno and one other (I forget his name so will call him dave) there. I decided that we should do some hills so we headed to fel's hill through the ridge.

Running hills 31:45 [4] 6.53 km (4:52 / km) +298m 3:58 / km
shoes: Salomon s-lab sense

8x Fel's hills - ages since I've done these and it showed as they were about 1.55 compared to 1.50 earlier this year. Probably need to do a few more before kepler.

Running warm up/down 10:12 [3] 1.84 km (5:33 / km) +17m 5:18 / km
shoes: Salomon s-lab sense

Back through the ridge on some single track. New shoes seem pretty sweet

Wednesday Oct 17, 2012 #

6 PM

Mountain bike 50:00 [3]

HFW

Tuesday Oct 16, 2012 #

12 PM

Running warm up/down 7:32 [3] 1.39 km (5:25 / km) +25m 4:59 / km
shoes: X-talon 190

No lunchtime meeting today so off to the black mountain run-up

Running race 12:35 [5] 2.46 km (5:07 / km) +235m 3:28 / km
shoes: X-talon 190

Black mountain run-up, I thought I'd have a crack at doing a good time today as it wasn't too hot and I was feeling relatively fresh. Set off like a scalded cat and was well in front by the time I got to frith road. I paid for the early speed a bit once I got on the concrete path, but still got a 2 sec pb and 5 sec faster than last month.

Running warm up/down 21:21 [3] 3.61 km (5:55 / km)
shoes: X-talon 190

Usual circumcision warm down with gramps, flan et al
6 PM

Bilbys warm up 29:59 [3] 2.67 km (11:13 / km) +9m 11:02 / km
shoes: X-talon 190

Still nice and warm for bilbys, we got to watch BigD scorching round the track while we did the usual bilbys stuff

Running intervals 39:59 [4] 10.23 km (3:55 / km) +1m 3:55 / km
shoes: X-talon 190

A mixed up set of 4x 1km(200) then 6x600(200). The run-up had definitely taken the edge off my speed, the kms were 3.36ish and the 600s 2.10 or so. Had Jack running with me for the 600s which was good for keeping the intensity up to the end of the set.

Running warm up/down 5:52 [3] 1.08 km (5:27 / km)
shoes: X-talon 190

Big lap warm down then rode back to work to enter cradle mountain run. Looks like I got an entry, in fact managed to enter twice due to incompetent form-filling.

Monday Oct 15, 2012 #

Running 42:00 [3] 8.1 km (5:11 / km)
shoes: Kayano 17

A monday night blob on the ridges with lots of single track, perfect running temperature

Sunday Oct 14, 2012 #

10 AM

Running 2:19:09 [3] 24.46 km (5:41 / km) +650m 5:01 / km
shoes: Gel fuji racer

Long run from Orroral with Lizzie, Grace and Craney. After we got there, Craney got chatting to the ranger who told us that Cotter hut road was closed for the rest of the year; the ranger was also unaware that there was a mountain running race along the road next sunday (after that she'd rung John Harding and the mountain race is on). So we ran along the closed road and then up the australian alps walking track to cotter gap, where there were a few clumps of snow left. The track had been cleared quite a lot so it was easy running apart from a few steep uphills. Then we retraced our steps back down to the fire trail and went round the rest of the orroral valley circuit. It was a bit wet in places along the valley which meant the water went straight into my new shoes, I'm not sure what mr asics was thinking when he designed trail shoes with big holes in the bottom - good drainage for the water that goes into the holes? Another really good run, and a great day to be in namadgi. I was also pleased that a 2hr + run didn't feel like too much effort.

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