Training Log Archive: devilIn the 7 days ending Nov 20, 2010:
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Saturday Nov 20, 2010 #
Cycling long 3:30:00 [3] 100.0 km (2:06 / km)
Went for a ride with the viking, trent, and deci round the half IM course. We ended up doing the full three laps averaging 32km/h which was quite a good effort. There were a lot of tt bikes out there including the viking's machine with electric gears. I was getting a bit off the pace on the last lap, good morning to be out riding.
Friday Nov 19, 2010 #
Swimming 1:30:00 [3] 2.7 km (33:20 / km)
Bilbys swimming with jess coaching. Only 4 of us in the slow lane, and an easy set as a few people were swimming triple tri legs. There was more than the usual amount of between set chatter from jess which is why it was shorter than usual.
Thursday Nov 18, 2010 #
Running intervals 40:00 [3] 10.0 km (4:00 / km)
shoes: nike lunareclipse
Bilbys intervals - as the ovals were empty we did big laps instead of running on the track. More than 10 people there tonight which is a lot for a thursday. 4 big laps (1200m) then 3 laps of efforts on the long sides (about 500 and 400) Did the bigs laps in about 4.25 and the shorter efforts in 1.45 and 1.30. These got better after the first two.
Bilbys warm up warm up/down 40:00 [3]
shoes: nike lunareclipse
Big lap at the start, stretches and another lap at the end
Wednesday Nov 17, 2010 #
Orienteering race 20:33 [3] 2.4 km (8:34 / km)
shoes: DS racer
Summer series at Radford. Turned up late so no printed maps left, so thanks to lazydave for letting me use his. Very ordinary run, struggling to deal with the details and losing map contact a lot. Started just behind gramps and got away from him a bit but then he caught up again later on. Was a great course on a good map. Haven't seen acejase's time but expect to be a long way behind now.
Running warm up/down 10:00 [3]
shoes: DS racer
Tuesday Nov 16, 2010 #
stretches 10:00 [3]
Running intervals 42:40 [4] 10.0 km (4:16 / km)
shoes: nike lunareclipse
Bilbys intervals - extra long set of 3x400, 7x600, 3,400. The 400s were 1.30 and the 800s were 3 min, so was quite consistent. The grass was getting quite long and there were plenty of novices to run round so was happy with the splits, one of those sessions where I wasn't very well warmed up until about halfway.
Bilbys warm up warm up/down 50:00 [3]
shoes: nike lunareclipse
got sucked onto aaron's warmup which would be ok if I had more coordination. 2 lap warm down afterwards
Monday Nov 15, 2010 #
stretches 10:00 [3]
Sunday Nov 14, 2010 #
Running long 1:33:00 [3]
shoes: brooks cascadia
Cockies long run with lots of people there. Majura then straight to ainslie for a drink. Was carrying a pack until the top of ainslie where robw took it for a trial run back to the cars. We somehow managed to fit into sfoglia afterwards.