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Training Log Archive: devil

In the 7 days ending Feb 23, 2013:

activity	#	time	miles		km		+m
Running	5	4:13:21	28.83		46.39		1002
Cycling	1	2:28:00	45.98	(3:13)	74.0	(2:00)
Swimming	1	1:30:00	2.17	(41:23)	3.5	(25:43)
Bilbys warm up	1	27:02	1.54	(17:33)	2.48	(10:54)	2
Orienteering	1	16:37	2.16	(7:41)	3.48	(4:46)	3
Total	7	8:55:00	80.69		129.85		1007

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Saturday Feb 23, 2013 #

Cycling 2:28:00 [3] 74.0 km (2:00 / km)

BIlbys saturday ride. The weather was a bit ordinary at the start so we decided to do lake george. Was glad I took my old bike as there was plenty of water, dirt and grit. It started to clear up a bit by the time we got out to lake george but the wind had got up instead, luckily it was mainly behind us for a change. We had two flats on the hill down into canberra which took a while to fix, so not many people had time for coffee afterwards.

Friday Feb 22, 2013 #

12 PM

Running 1:11:29 [3] 14.76 km (4:51 / km) +106m 4:41 / km
shoes: salomon s-lab sense size10

Lunchtime ACTrun for a bit of a change. Started with puffy and black hole until commonwealth avenue bridge where blackhole headed off round the lake while puffy and I did the parly house loop. Plenty of talk about 6ft, so now starting to get a bit more excited about it. We were joined by davo and leanie on the loop and cruised back round the lake. Was feeling quite good, could have been from the rest day yesterday or else my recovery is going well.

Thursday Feb 21, 2013 #

Note
(rest day)

Wednesday Feb 20, 2013 #

6 PM

Orienteering race 16:37 [4] 3.48 km (4:46 / km) +3m 4:45 / km
shoes: brooks cascadia

Summer series sprint at Fadden pines (deepest tuggers) set by dav the flav. Another week where it took longer to drive to the event than to do the run. A fast and furious course with a lot of direction changes which was quite a good hit-out.

C • drive v run 3

Running warm up/down 10:00 [3]
shoes: brooks cascadia

Token jogging to and from the start/finish

Tuesday Feb 19, 2013 #

12 PM

Running warm up/down 7:22 [3] 1.25 km (5:54 / km) +26m 5:20 / km
shoes: inov8 roclite 245

Running race 13:46 [4] 2.46 km (5:36 / km) +242m 3:45 / km
shoes: inov8 roclite 245

Black mountain run-up. It was a pretty warm lunchtime, but luckily by the time we were onto the single track I'd got enough of a gap on the heavy breather behind me not to be able to hear him. Kept on going to the top to record a massive PW. Plastic had made a visitor to his lab from some flat place in the US do the run, he didn't look good at the top.

Running 22:12 [3] 3.54 km (6:17 / km) +13m 6:10 / km
shoes: inov8 roclite 245

The usual circumcision track and down with plastic, john fleming, kate and a whole load of others.

6 PM

Bilbys warm up warm up/down 27:02 [3] 2.48 km (10:54 / km) +2m 10:52 / km
shoes: inov8 roclite 245

Running intervals 19:51 [4] 4.99 km (3:59 / km) +1m 3:59 / km
shoes: inov8 roclite 245

Bilbys intervals. I started out on the long set which was 5x 800, 5x 400, but was feeling pretty tired by the time I got to the end of the 5x 800m, although it was good that I wasn't slowing too much.

Running intervals 5:52 [4] 1.04 km (5:37 / km) +1m 5:35 / km
shoes: inov8 roclite 245

After a slow lap I decided to do 2x 400m. Didn't start the watch for the first, probably about 90s if the second one is anything to go by.

Running warm up/down 5:54 [3] 1.12 km (5:15 / km)
shoes: inov8 roclite 245

Monday Feb 18, 2013 #

Swimming 1:30:00 [3] 3.5 km (25:43 / km)

Swimming at dickson with guy, kate and gary. Not sure I'm really getting a lot faster but didn't feel quite as tired at the end. Should be OK if we have to swim the cox's river in a few weeks time

Sunday Feb 17, 2013 #

8 AM

Running long 1:36:55 [3] 17.24 km (5:37 / km) +613m 4:46 / km
shoes: inov8 roclite 245

The cockies long run, with just me and marymac doing her own run. My plan was to try and run the hills hard, so did majura, pines, up the steep track to the majura saddle, hh, ainslie. Did some solid work on the hills which was good. This was also another 6ft shoe test, today it was the inov8 245s, better than the talons, but a felt a few stones through the heel. Will try the fuji racers next week.
Breakfast at wilburs afterwards with the MacDonalds, I used the bacon credit from yesterday. Breakfast was good, but the current artwork on display got the thumbs down.

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