Training Log: devil
In the last 7 days:
| activity | # | time | miles | km | +m | | | | |
| | Cycling | 2 | 4:10:04 | 75.81 | (3:17) | 122.0 | (2:02) | | | | | |
| | Running | 2 | 2:06:00 | 16.78 | (7:30) | 27.0 | (4:40) | | | | | |
| | Bilbys warm up | 1 | 40:00 | | | | | | | | | |
| | Swimming | 1 | 26:00 | 0.81 | (32:11) | 1.3 | (20:00) | | | | | |
| | Total | 6 | 7:22:04 | 93.39 | | 150.3 | | | | | | |
Thursday Dec 4 |
 | Swimming long 26:00 [3] 1.3 km (20:00 / km) | |
| shoes: wetsuit |
| It must be summer because Thursday Bilbys has switched to the lake. Just did the standard swim to the jetty and back. There was still a bit of a chill in the water so was glad to have the wetsuit on. Took 12 minutes out and 14 to get back which was partly due to wind/chop favouring the outward journey. Was fairly pleased with the straightness of my lines in both directions. Was pretty tired so didn't do the transition/run part of the session. |
Wednesday Dec 3 |
| Cycling tempo 1:10:00 [4] 36 km (1:57 / km) | |
| |
| Wednesday fast bunch on the golf course loop. Wasn't quite the usual crazy pace early on, although the bunch was a fair size. Got dropped after peeling off the front on the descent to the sewage works, but didn't matter as the climb allowed me to get back up the front. Lacked a bit of spring in the legs after last nights intervals so was hard work hanging on for the ride back in. Average speed for the ride itself was 32.5 which is pretty good for that loop. |
Tuesday Dec 2 |
| Running intervals 38:00 [5] 9 km (4:13 / km) | |
| shoes: Asics Kayano 14 |
| VW set at the Bilbys. With the start of summer it had definitely warmed up a bit. I used to like VWs but as it's getting harder to do sharp turns I'm not so keen. Ran the first five with Lachie who was going well, I won't be able to keep up once he's been taring a few weeks. Started aiming for 9 reps then thought about the tour de mountains and dropped the pace after number 7 to do the extra long set of 12. Just managed to lap the viking and paul by the end. My triathlon nemesis is also back from overseas so will have to get to the swimming pool.
Splits:
2.18, 2.17, 2.21, 2.21, 2.24, 2.25, 2.25, 2.34, 2.36, 2.31, 2.37, 2.32. |
| Bilbys warm up warm up/down 40:00 [3] | |
| shoes: Asics Kayano 14 |
| Dragged myself round a big lap with sanders, the viking and paul. |
Sunday Nov 30 |
| Running long 1:28:00 [3] 18 km (4:53 / km) | |
| shoes: Asics Kayano 14 |
| Cockies long run - must have been one of the biggest turnout of the year. Cracking pace from GrantM round the bottom of ainslie then a bit of a surge near the top. We went up Majura the second hardest way with, pushed the hill from the bottom and held up fairly well just in front of Hoggster. Sfoglia afterwards - there were some issues with the toast buttering..... |
Saturday Nov 29 |
| Cycling long 3:00:04 [3] 86 km (2:06 / km) | |
| |
| The long ride shifted to a 7 am start. The rain had held off and it turned out to be a good morning for riding. Route was Cotter-Condor Creek-Uriarra. Not a very big group so the medium and long groups set off together. Mary and Michelle set the standard with a 20 min turn on the front, Scott and I were next but by then we were into a headwind on cotter road. Cadel did his usual rapid descent into the cotter. The lead group dwindled to 5 going out to condor creek. We narrowly missed a wallaby that jumped in front of us on a descent after the turn round then were narrowly missed by a few idiot cars on the outskirts of Canberra. Coffee at double shot - hadn't been here for a while as it's probably not hoggster-approved, coffee was good as was the food, but pricey. |
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Canberra, Australia
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