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Training Log Archive: devil

In the 7 days ending Feb 13, 2016:

activity	#	time	miles		km		+m
Cycling	5	6:01:00	121.01	(2:59)	194.75	(1:51)	2334
Swimming	3	1:41:33	3.12	(32:34)	5.02	(20:14)	5
Running	4	1:14:11	10.09	(7:21)	16.23	(4:34)	192
Bilbys warm up	1	28:44	1.43	(20:03)	2.31	(12:28)	3
Total	11	9:25:28	135.65	(4:10)	218.31	(2:35)	2534

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Saturday Feb 13, 2016 #

7 AM

Cycling 2:00:16 [4] 74.11 km (1:37 / km) +781m 1:32 / km

A bit of TT practice, out to lake george on the federal with an extra loop back from eagle hawk to the tulip farm to get a bit more distance. Happy with the speed but position of the saddle not so good.

Friday Feb 12, 2016 #

6 AM

Cycling 1:00:13 [3] 33.61 km (1:47 / km) +292m 1:43 / km

5 PM

Running 27:53 [3] 5.7 km (4:53 / km) +153m 4:19 / km
shoes: La Sportiva Helios SR

6 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Wednesday Feb 10, 2016 #

5 AM

Cycling 1:14:47 [4] 41.76 km (1:47 / km) +397m 1:43 / km

Bilbys aladdins lamp ride, medium fast. New ride order following Gary retiring so it was Aladdins this week. Started off with a bunch that was working pretty well and keeping the fast bunch in sight. Then we got spilt at some lights with the 5 workers getting through and the hangers on not making it. After a brief hiatus we got working as a group again, I did a long turn along springvale drive as everyone else was a bit spent, then the fast group came through us on the way up to aranda so we tacked on the back of them for the ride home.

Tuesday Feb 9, 2016 #

5 AM

Cycling 1:03:25 [4] 23.04 km (2:45 / km) +667m 2:24 / km

6 PM

Bilbys warm up warm up/down 28:44 [3] 2.31 km (12:28 / km) +3m 12:23 / km
shoes: La Sportiva Helios

Bilbys warmup, I was late but no need to worry as guy's warmup has blown out to 40 minutes, with at least 15 minutes of talking

Running intervals 27:20 [4] 6.43 km (4:15 / km) +1m 4:15 / km
shoes: La Sportiva Helios

Bilbys ints, ended up doing 6x800 along with craig and scott. It was perhaps a touch quicker than normal despite the humid conditions

7 PM

Running warm up/down 5:41 [3] 1.07 km (5:18 / km) +3m 5:13 / km
shoes: bare feet

Warmdown with the barefoot crew

Monday Feb 8, 2016 #

Note

Wave 1 for 6FT

C • nice 1

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Swimming at dickson, quite a lot of bilbys there, just an easy couple of km

Sunday Feb 7, 2016 #

10 AM

Cycling 42:19 [3] 22.23 km (1:54 / km) +197m 1:49 / km

Testing out an 'aero' position on the bike out to eaglehawk, seemed to work pretty well and didn't feel too folded up. Some kind of large insect crashed into me, so had a chunk of yellow goo on my knicks for the ride back.

Running 13:17 [3] 3.02 km (4:24 / km) +35m 4:09 / km
shoes: La Sportiva Helios

Short run off the bike, tried to do the first km at 4 min pace then eased off, kind of achieved the min/km

4 PM

Swimming 26:33 [3] 1.52 km (17:29 / km) +5m 17:12 / km

Yarralumla bay round spinnaker island

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