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Training Log: BB

In the last 7 days:

activity # timemileskm+m
  Run4 2:47:23 17.03(9:50) 27.41(6:06) 455
  MTB 2 2:03:40 16.44(7:31) 26.45(4:41) 401
  ride with Peter1 1:35:20 24.81(3:51) 39.92(2:23) 350
  Strength and conditioning 1 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  Total8 7:26:23 58.89(7:35) 94.78(4:43) 1206

Sunday Mar 24 #

Run 1:02:21 [3] 10.02 km (6:13 / km) +139m 5:49 / km
ahr:130 max:144

Loop run around Mt Ainslie with Grant - very pleasant running conditions with the odd bit of light rain thrown in. Did about 200 metres in the car par area at the end to get to the 10 km mark. Ran all hills albeit at a controlled (slow) pace. Feel I earnt the subsequent egg and bacon roll.

Saturday Mar 23 #

7 AM

Run 30:27 [3] 5.0 km (6:05 / km) +70m 5:41 / km
ahr:126 max:142

With KB around edge of Narrabundah Hill in the early morning. First km was a warm up. 13C at the start with lot of roos around. Legs felt OK post Thursday training - i.e. they had recovered.

Friday Mar 22 #

MTB 1:26:12 [3] 17.86 km (4:50 / km) +272m 4:29 / km
ahr:103 max:133

Peleton of 1 to arboretum - others drove or rode from the north pole (aka Belconnen area). Used the opportunity to do some gardening in the zoo single tracks - cutting back blackberry and other bushes that had grown over the track in a few spots (hence the slow time today). Secateurs were useful but a small flame thrower would have been more effective. Pleasant coffee stop with 7 at coffee despite Vern and Rucks being absent. Rode back via a bit of Coombs then up to Stromlo edge - helped avoid the more sudden climb up Warragamba Ave.

Thursday Mar 21 #

5 PM

Run 45:01 [3] 7.33 km (6:08 / km) +170m 5:30 / km
ahr:140 max:159

Rain with the running training session which tonight consisted of a hill climb , a flat section then downhill - which I did 4 times. Plus usual warm up and 6 times 120 metre high intensity runs at the end to keep you smiling. Cut the warm down short as was pretty wet and the tracks were getting slippery.

Wednesday Mar 20 #

6 AM

Strength and conditioning 1:00:00 [3] 1.0 km (1:00:00 / km)

Began with a series of exercises around the room - rock hopping, stepping up to a platform each leg 30 times, kangaroo bouncing by 2 and dance steps - all done 4 times. Then moved onto mats for a range of core and leg exercises many time over. Sign on the room door says to keep doors closed to keep in the heat - there was plenty of it with I think 15 in the class plus John leading. Cannot hide on the class as a) he knows my name b) calls out your name if slacking c) there are no other Bruce's (actually only 1 other male participant who is not called Bruce unfortunately. Arrived home to find all occupants asleep still - including the cat and dog.
9 AM

ride with Peter 1:35:20 [3] 39.92 km (2:23 / km) +350m 2:17 / km
ahr:122 max:167

Peleton of 4 rolled out at 9 am and met Grant near the first feed zone (most riders did not have support teams handing out musettes tho). Soon after Grant went bush literally but recovered with only a few cuts. Rode near the front today so I would not be accused of being a wheel sucker. Very pleasant riding conditions and nice coffee at 38 expresso. Some riders recounted how they had seen the inside of jail cells in their youth. Fast enough on the way home given I had already done an exercise session in the early morning.

Tuesday Mar 19 #

Run 29:34 [3] 5.06 km (5:51 / km) +76m 5:26 / km
ahr:133 max:146

Usual run from home and back via bits of stromlo cross country track and single track. Bit slower today than last week but felt reasonably comfortable and with a lower average HR. Nice cool running conditions. Not a lot of zip in the legs reflecting continuous training /racing load affect.

Monday Mar 18 #

MTB 37:28 [3] 8.59 km (4:22 / km) +129m 4:03 / km
ahr:102 max:125

Short ride around stromlo single tracks to try and encourage more rain - I only encouraged a few drops. Track bit of a sticky wicket in places after overnight rain. Checked out progress on the swimming pool complex being built at Stromlo - nearly past the ground works stage by the looks.

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How the course is presented makes a big difference 4  
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