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Training Log Archive: devil

In the 7 days ending Oct 10, 2015:

activity	#	time	miles		km		+m
Cycling	4	4:52:17	90.3	(3:14)	145.33	(2:01)	1370
Running	5	3:16:32	21.72	(9:03)	34.95	(5:37)	700
Mountain bike	1	55:08	8.81	(6:16)	14.18	(3:53)	245
Bilbys warm up	1	30:05	1.87	(16:05)	3.01	(9:59)	2
Total	10	9:34:02	122.7	(4:41)	197.47	(2:54)	2317

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Saturday Oct 10, 2015 #

7 AM

Cycling 2:21:29 [3] 69.75 km (2:02 / km) +731m 1:56 / km

Easy u-c loop with neeson, marty and john but no magpies

2 PM

Cycling (Track) 2:38 [2] 0.7 km (3:47 / km)

track cycling, only got the first 2 laps then paused garmin and forgot to restart, would have been interesting to see heart rate as I expect it would have been higher than on a long road ride as concentrating on not stopping pedalling or sliding down banking

Friday Oct 9, 2015 #

5 AM

Cycling 1:12:07 [3] 33.2 km (2:10 / km) +366m 2:04 / km

Norman with a red hill side trip. Legs a bit stuffed from intervals last night

Thursday Oct 8, 2015 #

5 PM

Running warm up/down 23:53 [3] 3.78 km (6:20 / km) +55m 5:54 / km
shoes: Brooks puregrit

6 PM

Running intervals 49:53 [5] 9.37 km (5:19 / km) +117m 5:01 / km
shoes: Brooks puregrit

Bilbys intervals back at the ridge.The set was 90sec on, 60 sec recovery x13 around fire trails. When I led the group on the hill parallel to the bike path there were a few complaints.

Wednesday Oct 7, 2015 #

5 AM

Cycling 1:16:03 [4] 41.68 km (1:49 / km) +273m 1:46 / km

Bilbys dunlop fast medium group. We had a big turnout this morning no doubt due to the warm temperature, with at least 12 setting out with the medium group. We caught the fast group at the northbourne lights and were riding just behind them for the whole ride, helped at times by traffic lights but we also had to slow occasionally. Even luke was taking turns for the whole ride, and we still had half a dozen driving the pace by the end. Good brothers did a roaring trade in coffees afterwards

Tuesday Oct 6, 2015 #

6 PM

Bilbys warm up warm up/down 30:05 [3] 3.01 km (9:59 / km) +2m 9:57 / km
shoes: Brooks puregrit

Running intervals 24:14 [4] 4.81 km (5:03 / km) +1m 5:02 / km
shoes: Brooks puregrit

Bilbys intervals back at dickson. The ovals have been left empty for 2 weeks to recover, but there was a load of top dressing on the track so we ran round the outside. I did the short set of 4x 2laps (about 900m) and tried to go for a bit more speed, was running with guy just behind which helped with the motivation. Happy with the pace especially as the surface was like porridge, but 4 was enough.

7 PM

Running warm up/down 6:24 [3] 1.22 km (5:14 / km) +2m 5:12 / km
shoes: Brooks puregrit

Sunday Oct 4, 2015 #

8 AM

Running 1:32:08 [3] 15.77 km (5:50 / km) +525m 5:00 / km
shoes: Brooks puregrit

Standard majura-ainslie loop, just got over the 90 mins long run standard, mainly because the run was on the slower side.

5 PM

Mountain bike 55:08 [3] 14.18 km (3:53 / km) +245m 3:35 / km

Evening ridge ride taking advantage of the extra hour of light

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