Training Log Archive: BAIn the 31 days ending Oct 31, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2012 #
Cycling 45:00 [2]
Rode to and from work
Tuesday Oct 30, 2012 #
Cycling 45:00 [2]
Rode to and from work
Running 41:00 [2]
Run at lunch, and met Susie for some of the time. Legs very sore and weary!
Sunday Oct 28, 2012 #
Cycling race 3:12:00 [5]
Cape to cape day 4, colonial brewery to dunsbrough. Thank goodness it was the last day, my legs are very sore! Fastest stage today with not many hills and lots of fast roads and rail trails. Got in a few trains so was riding really hard, especially once when I got dropped crossing a road and had to hammer it to catch back up. The last 5km was really technical single track and so pretty challenging because I was so tired. Felt so happy to finish and really proud of myself! Great event and really fun.
Saturday Oct 27, 2012 #
Cycling race 3:08:00 [5]
Cape to cape day 3, Xanadu winery to colonial brewery. My favourite day of the race so far! Great fun single track through the pines near Margaret river and really fun. I rode pretty hard and really enjoyed it!
Friday Oct 26, 2012 #
Cycling race 3:29:00 [5] 63.0 km (3:19 / km)
Cape to cape day 2. Not as hilly as yesterday luckily, and lots of great fun single track. Rode with Clare for the last 10km and we were going pretty hard along the dirt roads through the vineyards to the finish. I couldn't keep up with Clare at the end! Another beautiful day and great fun.
Thursday Oct 25, 2012 #
Cycling race 2:24:00 [5] 41.0 km (3:31 / km)
Day 1 cape to cape. From cape leuwin to Hamelin bay. Very tough! Lots of steep hills and sand, and with lots of riders so some parts were a bit slow but that was fine with me! Really fun.
Tuesday Oct 23, 2012 #
Cycling 45:00 [2]
Rode to and from work
Sunday Oct 21, 2012 #
Running race 1:39:11 [5] 20.0 km (4:58 / km)
shoes: Asics ds trainers - purple
Orroral valley run. Loved it! Such a nice race. Pretty windy in the open area down the bottom but otherwise nice running conditions. Felt really good - although took a couple of km to feel really comfortable, but then settled into a good pace. Steady up the hill then pushed a good pace to halfway, then kept the pace going on the way back and pushed it a bit harder the last 4km. Was really happy with run and 1 minute faster than January. Could've saved a few seconds if I hadn't had to stop to tie laces!
Saturday Oct 20, 2012 #
Running 25:00 [2]
Easy jog from mum and dads - the old classic up to the gate and back!
Friday Oct 19, 2012 #
Cycling 45:00 [2]
Rode to and from work
Thursday Oct 18, 2012 #
1 PM
Running intervals 36:19 [5] 6.03 km (6:01 / km) +56m 5:45 / km
shoes: Asics ds trainers - purple
Taper session on the ovals. 4 x 1'(1'), 4 x 30" (1'), then 8 run-throughs. Tried to focus on technique as I wasn't feeling very sprightly.
Wednesday Oct 17, 2012 #
Cycling 45:00 [2]
Rode to and from work
Tuesday Oct 16, 2012 #
12 PM
Running intervals 47:08 [5] 8.8 km (5:21 / km) +68m 5:09 / km
shoes: Asics ds trainers
Intervals at lunch on bike path around black mtn peninsula. Telford fartlek: 4' at 10k pace, (1'), 2 x 3' at 5k pace (1'), 3 x 2' (1'), 4 x 1' (1'). Supposed to get bit faster for each set. I felt like I couldn't go much faster and that actually I was quite slow! It was a tough session, and I felt a bit weary today. Lovely running at lunch - almost a bit hot! Hamstrings a bit sore.
Monday Oct 15, 2012 #
6 AM
Running 30:34 [1] 3.73 km (8:12 / km) +84m 7:22 / km
Such a slow recovery run! Felt really buggared.
Sunday Oct 14, 2012 #
12 PM
Running long 1:58:52 [3] 19.08 km (6:14 / km) +514m 5:29 / km
Really great long run with Al in the beautiful spring weather. Ran a pretty steady pace, over to the arboretum, up dairy farmers, then over to black mtn up the southern spur and back. Really enjoyed it.
Saturday Oct 13, 2012 #
Running 30:00 [2]
Jog to and from park run
8 AM
Running race 21:31 [5] 5.04 km (4:16 / km) +11m 4:14 / km
shoes: Asics ds trainers - purple
Park run. Really enjoyed it! Felt like I could push hard, and felt good. Beautiful morning.
Friday Oct 12, 2012 #
Cycling 45:00 [3]
Rode home from work including ride up Black Mtn. I had a bit of trouble with my maths, but I think I just broke 14 mins for the climb. Smokin' ! ;)
Thursday Oct 11, 2012 #
6 AM
Running intervals 45:00 [5]
shoes: Asics ds trainers - purple
Interval session with Al around Aranda. Did 1k at 10k pace, then 1k float. 2' rest, then repeat. Was a bit more tiring than I was expecting!
Wednesday Oct 10, 2012 #
Cycling 25:00 [2]
Rode to work
5 PM
Running 41:11 [2] 5.72 km (7:12 / km) +155m 6:21 / km
shoes: Asics ds trainers
Ran home from work.
Tuesday Oct 9, 2012 #
Running intervals 56:00 [5]
shoes: Asics ds trainers
Tough session on the bike path near Lennox Gardens at lunch. 8 x 400m on a 2'30" cycle (1.34, 1.34, 1.38, 1.42 (uphill), 1.33 (downhill), 1.30, 1.35, 1.34), 4 x 200m on a 1'30" (45, 42, 43, 44). jog/walk recovery for the 400s, and standing recovery for the 200s. Quite enjoyed it and tried to focus on technique. Bit tired from yesterday but not too bad.
Cycling 45:00 [2]
Rode to and from work
Monday Oct 8, 2012 #
Running long 1:30:00 [3]
Long run at tidbinbilla with al up to Gibraltar rocks. It was such a nice run and great to get back into the long runs again. Felt not too bad.
Sunday Oct 7, 2012 #
Cycling race 1:20:00 [4]
Was supposed to ride the XC race at sparrow hill but it turned out it was cancelled which was a bit annoying! Luckily some alternate organisers held an untimed race which was a bit shorter than normal and not many people but it was quite fun. I rode most of the time by myself so not quite what I'd been looking foreword to but anyhoo. "Race" was 60 mins plus I rode for 20 mins or so before hand.
Running 15:00 [1]
Barefoot ovals around ovals. Really nice!
Saturday Oct 6, 2012 #
Running 40:00 [3]
Ran around frost hollow and woodland walk. Really enjoyed it and felt pretty good.
Friday Oct 5, 2012 #
Cycling 40:00 [4]
Ride up black Mtn on way home. Did a ok time* (14:08 ish) so was happy with that!
* in the post riding era!
* in the post riding era!
Thursday Oct 4, 2012 #
Running intervals 56:00 [5]
shoes: Asics ds trainers
Intervals around black Mtn and aranda - great fun but tough session. 1 x 4' (2'), 2 x 2' (1'), 4x 1' (1'), 8 x 30" (30" standing). I loved it!
Wednesday Oct 3, 2012 #
Running 40:00 [2]
Ran home from work under the power lines.
Cycling 20:00 [2]
Rode to work
Tuesday Oct 2, 2012 #
Cycling 45:00 [2]
Rode to and from work
Running 40:00 [2]
Ran at lunch around black Mtn. Felt pretty tired.
Monday Oct 1, 2012 #
Running race 44:54 [5] 10.0 km (4:29 / km)
shoes: Asics ds trainers - purple
Sri Chimnoy 10km fun run from Acton Ferry terminal. Lovely morning but just didn't really enjoy it. Tried hard, but was a bit disappointed with my time. It was a tough run! Bit hilly, (out towards Yarramundi reach on the bike path) and I was on target for about 43 mins at the half way mark but struggled on the way back.