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Training Log Archive: devil

In the 7 days ending Mar 2, 2013:

activity # timemileskm+m
  Running4 3:29:14 23.42 37.69 768
  Cycling1 2:17:35 40.65(3:23) 65.42(2:06) 742
  Swimming1 1:20:00 2.11(37:52) 3.4(23:32)
  Total6 7:06:49 66.18 106.5 1510

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Saturday Mar 2, 2013 #

8 AM

Cycling long 2:17:35 [3] 65.42 km (2:06 / km) +742m 1:59 / km

Uriarra-cotter with a very small bilbys bunch. It was already windy which made it tough going along uriarra road.
C • You need 1

Friday Mar 1, 2013 #

Note
(rest day)

Thursday Feb 28, 2013 #

6 PM

Running warm up/down 8:19 [3] 1.59 km (5:13 / km) +15m 4:59 / km
shoes: kayano 17

Running intervals 31:28 [4] 7.24 km (4:21 / km) +106m 4:03 / km
shoes: kayano 17

Thursday intervals with gary, guy, kate, jack, lee and jonno. I did a medium set of 4 gate to gates then two bike paths. The gate to gates were about 10 sec slower than normal and the bike paths 5 sec so still not super speedy. Temperature was more like first day of winter than last day of summer.

Running warm up/down 8:57 [3] 1.51 km (5:55 / km) +35m 5:18 / km
shoes: kayano 17

Wednesday Feb 27, 2013 #

Note

6FT wave allocations out this morning - back in wave 1 this year :)
6 PM

Running warm up/down 5:00 [3]
shoes: X-talon 190

Token warmup

Running 18:02 [4] 3.4 km (5:18 / km) +17m 5:11 / km
shoes: X-talon 190

Summer series at black mountain peninsula. Didn't feel super fast but was reading ahead quite well. Bit of a wobble at 22 where the taped off roadway threw me a bit and slipped around a bit on the controls on the eastern side of the peninsula. Must also have lost 30sec due to old fashioned slow SI card.

Running warm up/down 8:38 [3] 1.57 km (5:30 / km) +10m 5:20 / km
shoes: X-talon 190

Slightly less token warm down

Tuesday Feb 26, 2013 #

6 PM

Running warm up/down 10:00 [3]
shoes: lunar racer+

A fairly brisk warmup run with scotty before the cross

Running race 18:16 [5] 4.96 km (3:41 / km) +28m 3:35 / km
shoes: lunar racer+

Crossy at lake ginninderra. Thought it'd be good to have a bit of a hit out before 6FT to see where my speed is at. Set off a bit quick, although not as fast as huge fraud who was hanging onto craney for the first 700m. I think I paid a bit for the early pace towards the end, would have been nice to be under 18mins, but endurance rather than speed is needed in a couple of weeks time.

Running warm up/down 9:24 [3] 2.09 km (4:30 / km) +2m 4:29 / km
shoes: lunar racer+

A short warm down with craney in the rain

Monday Feb 25, 2013 #

Swimming 1:20:00 [3] 3.4 km (23:32 / km)

At dickson pool with guy, kate and perry. Not too bad a swim

Sunday Feb 24, 2013 #

8 AM

Running long 1:31:10 [3] 15.32 km (5:57 / km) +555m 5:02 / km
shoes: Salomon s-lab sense

Cockies long run with grantm, lizzie, acejase, hoggster and ALJ. Round the bottom of ainslie with a bit of a side trip into the bush on a single track spotted by lizzie that turned out to be not a track, then up the run-up track to the summit. Then hackett hill and majura. ALJ was doing some impressive power walking on the hill which was almost as quick as my running. Lizzie and I came back on the triple tri track to make it 90 mins Not so much ultra gear in evidence as in recent weeks.
Breakfast at deli marx, where acejase impressed with his car buying skills.

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