Training Log Archive: devilIn the 7 days ending Jul 2, 2016:
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Saturday Jul 2, 2016 #
7 AM
Cycling 3:20:11 [3] 91.24 km (2:12 / km) +757m 2:06 / km
Friday Jul 1, 2016 #
12 PM
Running 1:05:50 [3] 13.36 km (4:56 / km) +378m 4:19 / km
The roads looked a bit wet this morning so I passed on the Norman and did a decent length lunchtime run instead. Round the edge of blackie then into Aranda bushland for a while before continuing round to the doover crackenback - it's been a while since I ran it so I'd forgotton how many hills there are on it. Cracker lunchtime to be out running.
Wednesday Jun 29, 2016 #
5 AM
Cycling 1:24:15 [3] 42.71 km (1:58 / km) +431m 1:53 / km
Aladdin's lamp loop on another chilly morning. was meant to be a fast/medium fast/medium solid combined group but there were enough fasties there that we were gradually dropping riders as we went round the loop. Ice in the water bottle by the end, so definitely a winter ride.
Tuesday Jun 28, 2016 #
5 AM
Cycling 1:32:59 [3] 37.5 km (2:29 / km) +693m 2:16 / km
Tuesday morning mountain goats - 8x pleasant. Freezing!!
6 PM
Bilbys warm up 33:18 [3] 2.34 km (14:13 / km) +2m 14:10 / km
shoes: La Sportiva Helios SR
this week's docking about in the warmup was a detailed explanation of the karaoke drill
Running intervals 34:20 [4] 8.45 km (4:04 / km) +2m 4:04 / km
shoes: La Sportiva Helios
Intervals, 18x 1 lappers (about 380m allegedly). Was going to do the long set of 15, but was still churning reps out at the same speed so kept going for the full 18.
Running 6:32 [3] 1.17 km (5:34 / km) +2m 5:31 / km
shoes: La Sportiva Helios
and a big lap to get cold
Sunday Jun 26, 2016 #
9 AM
Running warm up/down 7:47 [3] 1.1 km (7:05 / km) +13m 6:40 / km
shoes: La Sportiva Helios SR
Running race 1:28:04 [4] 20.26 km (4:21 / km) +381m 3:58 / km
shoes: La Sportiva Helios SR
Tuggeranong trot 20km. A bit of a nippy start, but that hadn't deterred the punters, so there was a big crowd at the start including a few gun runners. Set off with the craney group at thstart but was off the back of them after a km or so and was just behind rohan. Stayed that way for the next 15km, he would build the gap at each gate crossing and I'd pull back on the uphill sections. The out section of the course was through the paddocks then down by the side of the road to kambah pool, so fast running in the main. The it was onto the centenary trail, which was the best part of the course, plenty of undulations, I began to make more inroads into rohan's lead and went past with about 15km to go. That woke him up a bit and he stuck on my tail for the next km then went back past and got away bit on the easier trails and there was no way I was going to catch again so just kept pushing for a decent time. Happy with the run overall, felt like I lost form towards the end, a bit of a lack of core strength maybe. Veggie burgers on offer again afterwards.