Training Log Archive: devilIn the 7 days ending Nov 10, 2012:
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Saturday Nov 10, 2012 #
Cycling long 3:08:00 [3] 94.0 km (2:00 / km)
Bilbys long ride cotter-condor-uriarra. There was quite a big bunch for a change so it was possible to hide at the back a bit and take it easy on the hills. A bit of wind but otherwise a good day for riding.
Thursday Nov 8, 2012 #
6 PM
Running warm up/down 9:06 [3] 1.81 km (5:01 / km) +19m 4:46 / km
shoes: Salomon s-lab sense
Just guy and kim at the AIS for bilbys tonight so we jogged to the bottom of the bike path then back to the bottom of the arsekicker for the start of the intervals.
Running intervals 32:00 [4] 6.6 km (4:51 / km) +294m 3:58 / km
shoes: Salomon s-lab sense
Intervals were 8 arsekickers, did the first one a bit quick especially as my legs felt pretty heavy, then settled down to just under 2 mins. A bit of a slogfest, hope my legs recover a bit over the next couple of days
Running warm up/down 6:47 [3] 1.13 km (5:59 / km) +14m 5:38 / km
shoes: Salomon s-lab sense
Back to the AIS the short way
Wednesday Nov 7, 2012 #
6 PM
Orienteering race 30:39 [4] 5.28 km (5:48 / km) +65m 5:28 / km
shoes: Inov8 terrafly 315 gtx
Grrrrr, brain not turned on, move along, nothing to see here......
Tuesday Nov 6, 2012 #
6 PM
Bilbys warm up warm up/down 28:26 [3] 2.75 km (10:20 / km) +3m 10:17 / km
shoes: X-talon 190
Back in canberra, so time to go to bilbys. Was a bit warm compared to the uk so i was already sweaty at the end of the warmup. Wasn't feeling too jet lagged.
Running intervals 32:48 [4] 8.21 km (4:00 / km)
shoes: X-talon 190
The set was WVs, set off a bit too fast and so slowed down as they went on. Did 11, which seemed like enough.
Running warm up/down 5:25 [3] 1.06 km (5:06 / km)
shoes: X-talon 190