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Training Log Archive: devil

In the 7 days ending Nov 17, 2012:

activity # timemileskm+m
  Running5 4:34:21 30.09 48.43 932
  Cycling1 2:35:00 47.22(3:17) 76.0(2:02)
  Orienteering1 30:25 3.59(8:29) 5.77(5:16) 188
  Bilbys warm up1 25:09 1.62(15:32) 2.61(9:39) 12
  Total7 8:04:55 82.52 132.81 1132

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Saturday Nov 17, 2012 #

Cycling 2:35:00 [3] 76.0 km (2:02 / km)

Bilbys ride to wallaroo road, a bit of a mixed bunch including one bloke who should have gone with the slower bunch as he was getting dropped even on the flats. Felt reasonably good and got stronger in the back half of the ride where I had to go on the front as no-one else knew the way. Toast only for breakfast as it was a long way off 100km.

Friday Nov 16, 2012 #

Running 35:00 [3] 6.62 km (5:17 / km)
shoes: Salomon s-lab sense

Just a short run on the ridge to turn the legs over, plenty of single track.

Thursday Nov 15, 2012 #

5 PM

Running warm up/down 17:33 [3] 3.13 km (5:37 / km) +65m 5:05 / km
shoes: Salomon s-lab sense

Thursday bilbys with elizabeth, jon and kim. Got a good warmup by parking on dryandra and running up to the start.

Running intervals 30:57 [4] 7.17 km (4:19 / km) +70m 4:07 / km
shoes: Salomon s-lab sense

There was a bit of a debate about what to do, including not doing intervals, but we decided to do a new loop followed by some out and backs to the log pile. They were about 650m each, the loop has a sharp hill in the middle. In the end we all put in a good session. There was another squad out there too, maybe dick's girls? They were quite quick anyway.

Running warm up/down 16:47 [3] 2.98 km (5:38 / km) +12m 5:31 / km
shoes: Salomon s-lab sense

Pretty good warm down - up to AIS then back down to the car with eliz, we were joined by a random kid on a cycling training camp for a bit.

Wednesday Nov 14, 2012 #

Running warm up/down 30:00 [3]
shoes: Oroc 340

Minimal warmup, warmdown with shep and grant then collected some controls with help from lizzie. Was quite cold and nearly dark by the time we'd finished.
6 PM

Orienteering race 30:25 [4] 5.77 km (5:16 / km) +188m 4:32 / km
shoes: Oroc 340

Summer series at farrer ridge, took a while to get my legs going and bit rusty on the first couple of controls. Shep went past at 8 and I hung on to the end. Another good evening for running

Tuesday Nov 13, 2012 #

6 PM

Bilbys warm up warm up/down 25:09 [3] 2.61 km (9:39 / km) +12m 9:26 / km
shoes: X-talon 190

Usual bilbys warmup - I was a bit late so had to run fast to catch up.

Running intervals 19:29 [4] 5.03 km (3:52 / km) +1m 3:52 / km
shoes: X-talon 190

The extra long set was 4x 1km, 8x400m. I did the 4x 1km but my legs were still feeling a bit sore from sunday and I was slowing down, so I stopped there.

Running warm up/down 12:37 [3] 2.3 km (5:29 / km)
shoes: X-talon 190

Long warm down including a lap with mace and phoebe

Sunday Nov 11, 2012 #

6 AM

Running 1:51:58 [4] 21.2 km (5:17 / km) +784m 4:27 / km
shoes: Salomon s-lab sense

Deep space marathon, went and camped overnight for the 6.30 mara start. The plan was to do it as a last long run before kepler with backpack. Took it easy off the start as was still feeling comatose, and was glad of arm warmers and gloves. Puffy caught me near the top of the big downhill and we had a bit of a chat on the descent. Was feeling ok once we got into ororral, but climbing back up the hill took quite a bit out of me and at the top if the hill puffy went off into the distance. I decided that going back down and up would trash my legs too much for kepler, so jogged back to the start and called it a day at the half. Good to see all the cockies go well, especially craney who smashed another course record.

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