Training Log Archive: devilIn the 7 days ending Apr 9, 2016:
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Saturday Apr 9, 2016 #
7 AM
Cycling long 3:05:25 [3] 89.6 km (2:04 / km) +1176m 1:57 / km
Bilbys C-U loop, slowish bunch but a ripper morning for riding so I turned left at the homestead and added a condor to the ride. Hadn't been up there in a while and enjoyed the extra kms. Then back to coffee passing various bunches on the way.
Friday Apr 8, 2016 #
5 AM
Cycling 1:18:30 [3] 40.08 km (1:58 / km) +388m 1:52 / km
Norman red hill loop plus gallop. In the fast group again, wasn't too fast at the start but there was a bit of a surge after the deakin shops that put me in the red, but got back on during the climb up mugga, a bit easier up red hill then got dropped again through the embassies, somehow managed to get back along alexandrina drive with a bit of strategic drafting off another bunch who were moving along at about the same pace. Was about 5 min faster than I'd done the loop before so definitely a solid workout.
Wednesday Apr 6, 2016 #
5 AM
Cycling 1:07:24 [3] 42.9 km (1:34 / km) +383m 1:30 / km
Bilbys Aladdin's lamp loop in the fast bunch. Was hard work this morning but managed to get in a few turns before joining sebba in the rear end of the bunch
Tuesday Apr 5, 2016 #
5 AM
Cycling 1:33:33 [3] 43.57 km (2:09 / km) +866m 1:57 / km
Tuesday morning mountain goats, set off about half a lap in front of Tom and was gradually gaining on each one, was helped at the end when a marching platoon blocked the road and slowed him down. Scored an unexpected KOM for 5 reps
6 PM
Bilbys warm up 35:12 [3] 2.5 km (14:04 / km) +2m 14:01 / km
shoes: La Sportiva Helios
Bilbys warmup, Guy persisting with A skip drill - I am persisting in not being able to coordinate body to perform it
Running tempo 10:56 [3] 3.2 km (3:25 / km)
shoes: La Sportiva Helios
The periodic 3km time trial. Grass was long so happy with this pace, was about 10m behind mark the whole way.
Running 8:49 [3] 2.12 km (4:09 / km)
shoes: La Sportiva Helios
Two more intervals about 700m each one
Running 6:56 [3] 1.21 km (5:43 / km) +2m 5:40 / km
shoes: La Sportiva Helios
... and a warm down lap
Sunday Apr 3, 2016 #
8 AM
Running 1:27:52 [3] 16.51 km (5:19 / km) +548m 4:34 / km
shoes: La Sportiva Helios SR
Morning run round the ridge and blackie, reasonable pace but not quite long