Training Log Archive: shanelIn the 1 days ending Jul 26, 2012:
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Thursday Jul 26, 2012 #
6 AM
Road Bike (Red Rock) 1:35:28 50.74 km (31.9 kph) +185m
ahr:161 max:186 shoes: Road Bike - Giant Defy2 (I thi
Delayed at the start as we waited for someone who'd left home without his helemt and had to go back for it and I think never showed up.
I was a bitt off the back on the Preston Point climb, but the guy who always gets dropped was further off the back, so I waited a bit to give him a chance to catch up, but he wasn't closing so I caught back up the the others.
I finally decided to go to the front along Burke Dve, but got someone decided we should let the dropped guy catch up, I think a few doubled back, and we waited at Canning Hwy, still no sign of dropped guy we continued again.
I went to the front again on tthe run to Mt Henry, then towed the line the rest of the way.
The Barista mob turned on behind us at the south side of the narrows (we were running later than normal), but they crossed Riverside at the narrows whilst we looped round through the underpass and they were long gone by the time we got to Mounts Bay Rd, so I couldn't catch them for fun times through Dalkeith.
I was a bitt off the back on the Preston Point climb, but the guy who always gets dropped was further off the back, so I waited a bit to give him a chance to catch up, but he wasn't closing so I caught back up the the others.
I finally decided to go to the front along Burke Dve, but got someone decided we should let the dropped guy catch up, I think a few doubled back, and we waited at Canning Hwy, still no sign of dropped guy we continued again.
I went to the front again on tthe run to Mt Henry, then towed the line the rest of the way.
The Barista mob turned on behind us at the south side of the narrows (we were running later than normal), but they crossed Riverside at the narrows whilst we looped round through the underpass and they were long gone by the time we got to Mounts Bay Rd, so I couldn't catch them for fun times through Dalkeith.
5 PM
Running intervals (Grass Farm Loops) 1:05:45 10.64 km (6:11 / km) +215m 5:37 / km
ahr:152 max:182
Only Andre and Fletch at the start, so nearly an Espresso team training run.
3 x Grass Farm loops at tempo pace with only a jog recovery, guesstimated a target pace of 4:30/k.
9:57 - 4:29/k
9:56 - 4:28/k
9:55 - 4:28/k
Longer than planned recovery after the first rep. to talk to Wil who'd turned up despite not being on our team. Started the 2nd rep slow chatting to Wil and had to pick up the pace after he dropped off.
I'm still not sure what my target pace should have been, from the vdot 49, the table gives me a 10k pace of 4:12/k or 15k pace of 4:25/k. So not sure if I was going a bit slow, or if you allow for the terrain it's about right.
3 x Grass Farm loops at tempo pace with only a jog recovery, guesstimated a target pace of 4:30/k.
9:57 - 4:29/k
9:56 - 4:28/k
9:55 - 4:28/k
Longer than planned recovery after the first rep. to talk to Wil who'd turned up despite not being on our team. Started the 2nd rep slow chatting to Wil and had to pick up the pace after he dropped off.
I'm still not sure what my target pace should have been, from the vdot 49, the table gives me a 10k pace of 4:12/k or 15k pace of 4:25/k. So not sure if I was going a bit slow, or if you allow for the terrain it's about right.