Training Log: BB
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||4|| 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 Peter||1|| 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)|
| ||Total||8|| 7:26:23|| 58.89||(7:35)|| 94.78||(4:43)|| 1206|
Run 1:02:21  10.02 km (6:13 / km) +139m 5:49 / km
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.
Run 30:27  5.0 km (6:05 / km) +70m 5:41 / km
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.
MTB 1:26:12  17.86 km (4:50 / km) +272m 4:29 / km
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.
Run 45:01  7.33 km (6:08 / km) +170m 5:30 / km
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.
Strength and conditioning 1:00:00  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.
ride with Peter 1:35:20  39.92 km (2:23 / km) +350m 2:17 / km
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.
Run 29:34  5.06 km (5:51 / km) +76m 5:26 / km
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.
MTB 37:28  8.59 km (4:22 / km) +129m 4:03 / km
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.
all weeks |