Training Log Archive: devilIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
9 AM
Running 56:23 [3] 11.0 km (5:08 / km) +69m 4:58 / km
shoes: La Sportiva Helios SR
In Melbourne for the week, got a leave pass from girls brunch and did a run instead. Just along the Yarra for a bit then back as wasn't sure how far the next bridge was. Found a cafe for brekkie and spotted Blair going past looking like a man doing last minute shopping
Friday Dec 23, 2016 #
5 AM
Cycling 1:17:57 [3] 41.5 km (1:53 / km) +299m 1:49 / km
Last Norman for the year with a big turnout from the Phoenix boys in the fast bunch. Most of them didn't know the route so they had to catch up a few times after missing turns. A rest day yesterday made this a much easier ride than last week.
Wednesday Dec 21, 2016 #
5 AM
Cycling 1:14:31 [3] 42.23 km (1:46 / km) +366m 1:41 / km
Bilbys aladdins lamp route. My legs were still stuffed from intervals so I decided not to do fast - but when fast medium set off there were only 5 of us which didn't bode well for an easy ride. As usual luke was winding the pace up too much and before long we were on the back of the fast bunch. We were still on at Owen Dixon drive and had dropped two riders so james and I decided we were better off hanging onto the fasties. Wasn't too bad and my legs woke up enough to get on the front and do some work towards the end of the ride.
Tuesday Dec 20, 2016 #
5 AM
Cycling 1:24:24 [3] 35.16 km (2:24 / km) +783m 2:10 / km
TMMGs on mt Pleasant with keg, st clair, binstock and nicole. First one was up to the gate which was closed, then a few going round the gate because the guards didn't want to open it 'too early' eventually they unlocked it and drove to the top for a smoko, finished with a total of 7.5. Then brekkie on constitution avenue.
6 PM
Running warm up/down 30:11 [3] 4.48 km (6:44 / km) +17m 6:37 / km
shoes: on clouds
Bilbys warmup, except skipped the stretching and did an extra warmup lap
Running intervals 39:13 [4] 9.15 km (4:17 / km) +3m 4:17 / km
shoes: on clouds
Bilbys christmas intervals, a whistle set decreasing from 4 mins in 20 sec increments. Turned out to be quite a long set and pretty tough in the warm conditions, a surprising number of people toughed it out to the end.
Running warm up/down 6:14 [3] 1.09 km (5:44 / km)
shoes: on clouds
a big lap of hobbling to warm down
Monday Dec 19, 2016 #
5 PM
Mountain bike (HFW) 39:16 [3] 9.35 km (4:12 / km) +193m 3:48 / km
easy ride home through blackie and brucie - not sure this really counts as training as it was very slow
Sunday Dec 18, 2016 #
8 AM
Cycling 1:58:31 [3] 63.34 km (1:52 / km) +541m 1:48 / km
Sunday morning spin to Sutton and Shingle Hill Way. One of those days when the headwind seems to follow you through the ride.
5 PM
Swimming 30:00 [3] 1.5 km (20:00 / km)