Training Log Archive: acejaseIn the 31 days ending Aug 31, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2007 #
Cycling 1:40:00 [3]
Solo Tour de Pete. Shep emailed to see if anyone was up for the Pete yesterday and I wasnt sure so didnt reply but made a late decision to go. I guess noone else was up for it so I hung round at Cook shops for 5mins or so and then got going. Nice morning, 13 degrees they said which was almost unbelievable. Felt quite good and with noone to talk to just focussed on riding and felt pretty strong. Cut down Gungahlin Drive at the end rather than Horse Park as its pretty tight along their with the cars in a pack, yet alone when you are solo and a bit harder to see. Cruised by Deli Marx in case the others had done a different training but noone there so had a latte & raisin toast at Sfoglia.
C • Brr 11
Thursday Aug 30, 2007 #
Running 39:43 [3] 8.0 km (4:58 / km)
shoes: Red&Black Nike Persies
We have esteemed trog-writer Liggo staying with us for a night-or-two so I joined him for a jaunt round the classic loop. Liggo being the training-machine that he is got up at 6.15 and had done 45mins before I joined him at 7. A nice morning in the sun with the classic loop at its best. Having a guest runner from interstate reminds me how good running & riding in canberra can be with so much forest and less traffic. Followed with a coffee and paper at home before heading to work.
Wednesday Aug 29, 2007 #
Cycling 2:10:00 [3]
The now entitled Skezba loop with Sebba and Kez. beautiful morning as we strolled along the lake, through Weston Ck, Chapman, Woden somewhere, O'Malley, Hughes and then into the back door of Double Shot (fortunately Hoggster's blanket ban on Double Shot obviously doesnt extend to picketing as we were able to get in). A nice morning watching the moon set and the sun rise. Some nice little pinches to keep you honest. My bike was rattling like a milk crate, not sure what was going on.
total time includes half hour for commute home at the end of the day.
total time includes half hour for commute home at the end of the day.
Tuesday Aug 28, 2007 #
Cycling 53:00 [3]
commuting. I got passed by a largeish girl on a mountain bike today (hope she doesnt read my trog). she was wearing a billowing red dress and was wearing cfm boots and went past me like a bat out of hell. In my defence I had been stopped at a round-about at the bottom of a hill whereas she got to fly straight through. I did manage to pass her up the hill.
C • fmb 14
Running hills 39:06 [4] 8.0 km (4:53 / km)
shoes: Red&Black Nike Persies
Lunch time run in the warm canberra-air. I was going to do Black Mtns but was feeling fairly jaded so decided to still do hills but along the track behind the botanic gardens. its undulating and I did several laps of the track surging the hills. Pleased I did something despite levels of tiredness and cbfness but it probably wasnt that awesome a session.
HR monitor still not back from adelaide.
HR monitor still not back from adelaide.
Monday Aug 27, 2007 #
Running 46:06 [3] 8.0 km (5:46 / km)
shoes: Red&Black Nike Persies
Cook blob with another big turn out - stace, searlo, hoggster, nat, walders. usual aranda loop. absoloutley balmy evening with my turn to get out the lily-white legs in the shorts and tee. walders nearly went the way of that russian walker at one point, stumbling over the edge of a gutter.
Sunday Aug 26, 2007 #
Running 1:54:09 [3] 22.0 km (5:11 / km)
shoes: Red&Black Nike Persies
Long run in Sydney. Belinda and I made a late decision to go to Sydney for a day or so. She wanted to go to the gardening show and i was willing too once I discovered a deal on wotif.com at a fancy hotel in town. It was just behind Circular Quay so we caught the ferry to manly when we arrived last night and had fish and chips there before returning. belinda went out to the gardening show at Homebush while I went for a long run.
The run was a regular* run of mine. Ran through CQ out round the Opera House, Mrs Macquaries Chair then across the bay where the Navy hangs out and up and over Potts Point down into Elizabeth Bay. THen up and over Darling Point (?) into Double Bay, round some other point before turning back. Ran up numeri dead ends and areas with no paths to get through on both Potts and Darling Points so took about 1hr20mins to get to beyond Double Bay and only about 35min coming back. Was a very Sydney run - apart from the obvious tourist and effluent areas saw lots of gay couples, trendy big sunglasses, buffed bodies, ipods, tourists and more really little dogs than I thought existed. Great to run in sunshine of 20 odd degrees. I also ran up a lot of steps.
* regular in that I do it once a year having done it last November when in Syds for a conference.
The run was a regular* run of mine. Ran through CQ out round the Opera House, Mrs Macquaries Chair then across the bay where the Navy hangs out and up and over Potts Point down into Elizabeth Bay. THen up and over Darling Point (?) into Double Bay, round some other point before turning back. Ran up numeri dead ends and areas with no paths to get through on both Potts and Darling Points so took about 1hr20mins to get to beyond Double Bay and only about 35min coming back. Was a very Sydney run - apart from the obvious tourist and effluent areas saw lots of gay couples, trendy big sunglasses, buffed bodies, ipods, tourists and more really little dogs than I thought existed. Great to run in sunshine of 20 odd degrees. I also ran up a lot of steps.
* regular in that I do it once a year having done it last November when in Syds for a conference.
swimming 30:00 [3]
Swimming in hotel pool. Split was 1min swimming/ 29mins in spa. the spa had little moulded chairs in it with spa jets set within the chair. could've stayed there all day except pesky belinda needed picking up from Gardening show.
Saturday Aug 25, 2007 #
Cycling 1:20:00 [3]
Very cruisy lap of the lake with searlo coming back home through Turdner and Bruce Ridge. Searlos first ride on his road bike in a LONG time. He was a bit tentative, making me look like a dare devil on the down hills. He seemed to have some energy on the ups which was good. We went to a cafe he used to go to in his cycling days, chosen for its outdoor area that is in the sun in the mornings. Coffee ntb and as its not far from my work it might get another run. Dave called it the Blue Oyster which means it was actually called the Blue Something-or-other-else.
Friday Aug 24, 2007 #
Note
weight:82.5kg (rest day)
enforced rest day - life getting in the road. pesky.
Thursday Aug 23, 2007 #
Note
(rest day)
planned rest day
Wednesday Aug 22, 2007 #
Running 52:07 [3] 10.0 km (5:13 / km)
shoes: Red&Black Nike Persies
Lunchtime run with Bazorak through Botanic gardens, round Little Black Mtn and then back along Scotty's rollercoaster. Felt pretty flat and sore muscles. In retrospect glad I met up with Bazorak as it made sure I did the run and also the 50mins went in a snap. We Bulldogs supporters are already talking trades and drafts.
Cycling 53:00 [3]
commuting. bike light battery gave out about 5mins from home so not too bad timing.
Tuesday Aug 21, 2007 #
Cycling 1:30:00 [3]
Black Mtn hill reps with Devil although hardly saw each other as Devil was out of sight by 1/3 of the way up the first time. Did 2 reps. they are pretty hard with such a long rep and the steepest partbeing the first bit means you are in the red zone early. 1st rep was 13.55, 2nd 14.37. 13.55 about 30s better than previous best and 2nd probably 40s better than last time I did two. Amazingly I was early to our meeting spot - I was there at 6.50am for 7am meet. Time listed for ride include commuting.
After excitement of HR monitor being BACK it registered between 198 and 205 the entire 2nd half of the ride so off to Adelaide for examination it will be sent.
After excitement of HR monitor being BACK it registered between 198 and 205 the entire 2nd half of the ride so off to Adelaide for examination it will be sent.
Monday Aug 20, 2007 #
Cycling 53:00 [3]
commute. i actually saw the sun above the horizon when leaving work. spring is coming.
Running 41:01 [3] 7.0 km (5:52 / km)
ahr:123 max:150 shoes: Red&Black Nike Persies
Cook blob from our house as Nandy's were indisposed. Good turn out with Searlo & Walders again, also regular stace and belinda & emily went walking. There was a marked difference in clothing attire between our two 'regular' blobbers. Walders was in beanie, thermal, t-shirt, thick cyling top & tights and full on gloves. Searlo in long sleeve t and shorts. Dont know who was right as Walders had peeled off the beanie and gloves by the end and was looking a little tomatoey however i suspect Searlo was a bit chilled. Not a bad run with numerous hills in the Aranda streets conquered.
Sunday Aug 19, 2007 #
Orienteering race 58:40 [5] *** 7.7 km (7:37 / km)
spiked:10/11c weight:83kg shoes: Brooks Tractor
Rattall Creek event. Drove out with Blairasauras who was in town. Bit nippy and I softly entered course 2 thinking I would be weary from ride. also my level of cbf is directly proportional to course length so didnt want to risk it. Felt as strong as an ox though - think this biking helps my terrain running & general running strength. Made a v.poor route choice on 2nd control and got picked up an unknown amount of time by renowned elite Davin Fifield. Cant believe he's not in the WOC team. Powered off on the next one, a long leg, and went pretty well from then on. Main disruption was a challenging fence-crossing which nearly got the better of me which was surprising because I am so good at fence crossings. Also another control which was a long white gully on the 22yo map was now a green ti-tree infested fight-fest so had a bit of hesitation there. Managed to get enough time back on Fifield to beat him by 5+minutes so assume I will get big ranking points for that.
Blair and I retired to the Gunna Do Bakery in Bungers on way home where I had a pie with sauce, chocolate big m and a vanilla slice. How aussie is that? I reckon the judges who gave that Dubbo pie shop best aussie pies haven't been to Bungers.
Blair and I retired to the Gunna Do Bakery in Bungers on way home where I had a pie with sauce, chocolate big m and a vanilla slice. How aussie is that? I reckon the judges who gave that Dubbo pie shop best aussie pies haven't been to Bungers.
C • 1
Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Tractor
almost non-existant warm up and miniscule warm down.
Saturday Aug 18, 2007 #
MTB 3:36:33 [3]
ahr:128 max:158
Sebba was looking for some training partners for his 100k long ride training so I latched on to the chance to do some longer riding training. Rode over through Coppins to Stromlo and met Sebba & LazyDave and we set off round the main trunk trail. Had a little spill early and gave myself a scab on the left knee to match the just healed one on the right knee from 3 weeks ago at stromlo.Technically I started to improve after the top of the hill riding down through the rocky section I couldnt do last time. LazyDave left for work and Sebba and I headed off through Deeks Drive, up Dairy Farmers Hill, Cork Forest, Rani Rd, Black mtn reserve, Bruce Ridge (up the steep bit) and down through Bruce Ridge single tracks to Tilleys. Took Sebba past the delightful rental property I used to share with Searlo, the Quayles and our semi-permanent floor resident RobW. Lucky Sebba.
Had the special porridge at Tilleys under Shep & kez's recommendation. Bit of flavour overload and all the other bits (pistachios, king island cream & dates) seem to make the porridege a bit cold. Dont think I'll be back for it but I can see where Shep is coming from.
Bit slow and steady riding home from Tilleys but basically good. Nice to get a big training session over all before lunch on Saturday.
Had the special porridge at Tilleys under Shep & kez's recommendation. Bit of flavour overload and all the other bits (pistachios, king island cream & dates) seem to make the porridege a bit cold. Dont think I'll be back for it but I can see where Shep is coming from.
Bit slow and steady riding home from Tilleys but basically good. Nice to get a big training session over all before lunch on Saturday.
Friday Aug 17, 2007 #
Running 38:20 [3] 7.0 km (5:29 / km)
ahr:142 max:160 weight:83kg shoes: Red&Black Nike Persies
Run from home to Vanilla Bean where I met Hoggster & Devil for the belgian waffle & coffee for $4.50 special. Managed to bump into Blair on the way in who was stretching behind his folks place so we ran together for 10mins or so before he headed into the terrain of Black Mtn. Felt good running like the rest week was working. Coffee was good, belgian waffles a bit average but enjoyed anyway knowing that $4.50 was all that had been paid.
HR monitor is BACK.
HR monitor is BACK.
Thursday Aug 16, 2007 #
Note
(rest day)
a proper rest day.
Wednesday Aug 15, 2007 #
Running 1:00:30 [3] 12.0 km (5:03 / km)
ahr:140 max:152 shoes: Red&Black Nike Persies
Easy two-bridges lunch time run with Bazorak. Bit windy and a couple of rain shower bursts gave us a bit of a chill. Bazorak in good form as always with stories of concrete art. Also saw 2 swans with 6 little goslings (is that the right term?) which touched brucies heart.
HR monitor is back. Packed it up this morning to send to Pursuit Performance and was following their website isntructions about information to provide them with. It said I had to write down the manufacture date which is located in the eyelet on the monitor strap. Catch was when i looked at mine I couldnt see the date coz the eyelet was filled with caked in white crusty-powdery stuff (dried salt-sweat? hmmm yum). So I ditched the packaging and instead mutilated a paper clip and scraped said salty-stuff out of eyelets. It worked a treat on the run today - I might be on too a winner. Of course past flatmates will be shocked to hear I could let a possesion of mine get grimy and clogged up with muck.
HR monitor is back. Packed it up this morning to send to Pursuit Performance and was following their website isntructions about information to provide them with. It said I had to write down the manufacture date which is located in the eyelet on the monitor strap. Catch was when i looked at mine I couldnt see the date coz the eyelet was filled with caked in white crusty-powdery stuff (dried salt-sweat? hmmm yum). So I ditched the packaging and instead mutilated a paper clip and scraped said salty-stuff out of eyelets. It worked a treat on the run today - I might be on too a winner. Of course past flatmates will be shocked to hear I could let a possesion of mine get grimy and clogged up with muck.
Cycling 53:00 [3]
Commute. cbf and cold on the way home but hey I'm a trooper.
swimming 20:00 [3]
Am beginning to wonder about my approach to a rest week as today turned into triathlon training. Well fairly wimpy triathlon training. Decided that Hoggster was such a sad-sack at not being able to run that I better accompny him to the pool. Went to the chlorine bowl, aka the AIS, for 8pm swim. Hoggster did warm up then intervals then warm down and was pretty impressive powering up and down the lane. I on the other hand spent a lot of time standing at either end stretching and fending off what TQ quaintly calls "wankers cramp" which for me is a cramp in the arch of my foot. In between frollicks and wondering when the hell Hoggster was going to finish I swam 500m. I havent swum for goodness-knows how long so 500m was quite an ok amount.
Tuesday Aug 14, 2007 #
Cycling 53:00 [3]
(rest day)
Commuting. trying to have an easy week this week. should be able to manage it. Stretched at home rather than go for a run.
Monday Aug 13, 2007 #
Cycling 1:00:00 [3]
Rode from Fyshwick to Civic and back. In between I worked and the car was serviced. Highlight of ride in was having to stop at an intersection to wait for a very slow moving courier van to get through the intersection. It had 'Xpress Courier' slapped down the side and I couldnt believe how much time the driver was taking to get through the t-junction. It was onnly when it turned the corner and I saw on the back the sign 'BX - Bungendore Xpress Couriers' that I realised why it was moving so slowly. I assume it was a relative of Tom & Rob's driving. Bungendore Xpress - now theres an oxymoron!
Running 43:38 [3] 7.0 km (6:14 / km)
shoes: Red&Black Nike Persies
Massive turn out for Cook Blob of Nat, Stace, Dave, Thomas & Ella. Ran through aranda streets & hills and back past ovals. Stuck to footpaths/bike paths as Ella's 4WD pram probaly isnt that 4wd. well it only has 3 wheels for starters. Ddint realise how much help my arms were when running until they were pushing the pram instead of helping me run.
Sunday Aug 12, 2007 #
MTB 56:00 [4]
Nice day for MTb-ing. Rode over to Stromlo for MTB-O and then to Double Shot where met Belinda and got a lift home. Double shot a little dissapointing. Not the coffee which keeps me coming back but (a) they've put coffees up to $3.50 and then (b) they had a hand written sign at the register saying "10% surcharge on weekends". What a rip! Consequently 2 coffees and a toasted sanger were $14.10. What do they think this is - Sydney?
HR monitor on the blink.
HR monitor on the blink.
C • Coffee 10
MTB-O race 1:36:00 [4]
MTB-O score event at Stromlo. My route choice was good but performance just a bit flat. Dont think cbf more just wasnt really going for it. belinda started 4 (?) mins behind me and caught me along the way. Did lift a bit for last 20mins as I tried to get back in time (my route choice was getting them all). Didnt quite make the 90min cut off.
Saturday Aug 11, 2007 #
Running 56:02 [3] 11.0 km (5:06 / km)
ahr:130 max:153 shoes: Red&Black Nike Persies
bit of a nothing run. Had nothing particularly planned so..... up Mt Painter, then back across and up Aranda Hill then the back end of the classic loop. New shoes purchased from Runners Shop. Back to the Nike Air Perseus. Basically they feel best and when they've got my size on special at $129 I couldnt go past. Felt really good running in them.
Friday Aug 10, 2007 #
Running 43:21 [3] 8.0 km (5:25 / km)
shoes: Brooks Adreneline
Had been awake half the night by the time the alarm went off at 6 for the pete. Our bedroom is at the end of the 2nd floor of our townhouse which is on the end of a row of 6 or 7 houses. as a consequence it seems if there is a bit of windy or stormy weather it feels and sounds like the house is going to blow away. Last night was pretty windy in Canberra and so spent half the night awake. Should have moved under the house with the cat. Anyway..... so when alarm went off for Pete I got up and rang Devil and said I was out. went back to bed for an hour or so and then ran into work. the 1st coffee at work was a ripper. HR monitor on the blink again.
Thursday Aug 9, 2007 #
Running tempo 1:09:06 [3] 14.0 km (4:56 / km)
ahr:146 shoes: Brooks Adreneline
Black Mtn lunchtime loop with Bber. Digested Bulldogs v Saints game, the case for McDougall for full forward, Wayde Skipper, more Astana drugs, brucies duathlon career, Darvo's tour de bright career and a metrogaine. Still a bit weary and beginning to think an easy week in order next week.
Wednesday Aug 8, 2007 #
Cycling 53:00 [3]
weight:83kg (rest day)
time for a rest day.
Tuesday Aug 7, 2007 #
Note
weight:83kg
was 84 last week but forgot to put it in my trog.
Running 47:00 [3] 9.0 km (5:13 / km)
shoes: Brooks Adreneline
Run too and frm run up. could feel the weariness on the way over but probably less so on way back. Fog lifted just before lunch time but was still pretty nippy.
Running race 14:33 [5] 2.2 km (6:37 / km)
shoes: Brooks Adreneline
Mt Ainslie run up. Forgot HR monitor. John Harding organises these on first Tuesday of every month. It seemed convenient this week so made my debut, even though I've been working in town for nearly 2 years. Its a tough run from back of War Memorial then a zig zag to the 4wd track that goes pretty much straight up the spur line. At the end of the 4wd track you go onto the walking trail so a few sections of stairs to negotiate also. Felt weary from the start and quads were tired. If anything it got better as I went though, I assume as I warmed up. An excellent training race, well located and timed for lunch at work.
Cycling 53:00 [3]
commuting. listened to my recorded copy of 3aw football wrap from sunday on the ipod. "taped" off the net. geeze I'm a footy tragic.
Monday Aug 6, 2007 #
Running 25:11 [3] 5.0 km (5:02 / km)
ahr:120 shoes: Brooks Adreneline
Shorter Cook blob to mark the return of Nat. Nat, stace & I looped from Nat's house down onto Belco way and back through Aranda Ovals to my place. Legs a bit weary in general from training.
Cycling 53:00 [3]
commuting.
Sunday Aug 5, 2007 #
Running long 2:03:00 [3] 22.0 km (5:35 / km)
ahr:142 max:173 shoes: Brooks Adreneline
Best long run for a while to end best week of training for a while. First hour with Patrik & Devil. over Hackett Hill then straight up Ainslie. Patrik took off up AInslie like a mountain goat and I tried to stay within myself, dropping off 20m. Passed Patrik about half way up the hill, he was blowing like one of those things that cleans up leaves. Stayed within sight of Devil to the top. Then down the war memorial side and back to the car where we picked up Stace. Up the triple tri course route up Majura, Patrik turning off before the top to head home. Then down into the pines and a bit of zig zag work (some due to my navigation) before back over the saddle and down to the car. Bit weary over the last hill. Cappucino & focacia at Sfoglia but I was envious of stace's latte & devils poached eggs.
A good week - did something decent on all 5 days of the week plus an easy run on Satdy & todays long run. If it hadnt rained on the Pete I would've made 10hrs! Very social week too exercising with devil, stace, patrik, jo, searlo & brucie.
A good week - did something decent on all 5 days of the week plus an easy run on Satdy & todays long run. If it hadnt rained on the Pete I would've made 10hrs! Very social week too exercising with devil, stace, patrik, jo, searlo & brucie.
Saturday Aug 4, 2007 #
Running 43:27 [3] 7.0 km (6:12 / km)
ahr:131 max:171 shoes: Brooks Adreneline
Reverse classic loop with the Dees. Searlo struggling but at least he is on the way back. Dont know where I got a 171 HR max!
Friday Aug 3, 2007 #
Cycling 1:09:11 [3]
ahr:124 max:153
a shocker of a tour de pete. light rain when i got up but looked like it might be ok. at that stage seb & the yellow sub bailed. i knew devil would be there so figured i was up and it might improve. started to look worse by the time we were approaching belconnen magpies golf club so we headed back along southern cross drive, through belco, onto gininderra dve to dickson. still ended up being an acceptable length ride and the rain didnt get much worse - just as it started to soak through the layers of clothing so we started to get cold. made it to sfoglia for nice coffee & raisin toast but didnt stay long as headed to work for hot shower. now huddled in front of heater trying to warm up.
Cycling 30:00 [3]
commuting
Thursday Aug 2, 2007 #
Running 1:04:04 [3] 13.0 km (4:56 / km)
ahr:143 max:154 shoes: Brooks Adreneline
Lunchtime run with Bazorak. Along the edge of the lake from the ANU boathouse to carillion island then back over pedestrian bridge at marcus clarke. they were doing the concrete out the front of rob & al's place so I put in "RW 4 AJ" in the wet stuff. nice touch i thought. felt a bit stiff from the cycling and small amount of nerve pain. this weeks becoming a good training week.
Wednesday Aug 1, 2007 #
Cycling hills 40:00 [5]
Short version: Did 4 * red Hills with Devil. Pretty tough.
Long version: Faaaark. what the hell am I doin? I had to get up at 5.45am. this actually meant i woke up every half hour between 2 and 5 before waking up in a panic at 5.44:30s. Wasnt as cold as anticipated so wore a bit too many clothes. this was extra handy as riding to meet devil at CSIRO it pissed down for about 1minute so got the clothes wet. Also my Sledge-Goulburn t-shirt does not appear to be made with material that 'wicks away' the sweat. will have to complain to the sledgers who made it. Hills were bloody tough. Worse than Black mtns but this probably has more to do with having done DS Hills last night than anything else. Devil is way better than me on the bike. After 1st one I just turned round and went back down the hill which wasnt enough recovery (about 2mins). All the others I did a loop round the restaraunt to make the recoveries about 1:1. Dont think I could have done another 1 hill even if i set my mind to it. will have to stretch butt & hip big time.
Hills:
5.21(156/163), 5.40(157/165), 5.56(153/159), 6.14(149/154)
Long version: Faaaark. what the hell am I doin? I had to get up at 5.45am. this actually meant i woke up every half hour between 2 and 5 before waking up in a panic at 5.44:30s. Wasnt as cold as anticipated so wore a bit too many clothes. this was extra handy as riding to meet devil at CSIRO it pissed down for about 1minute so got the clothes wet. Also my Sledge-Goulburn t-shirt does not appear to be made with material that 'wicks away' the sweat. will have to complain to the sledgers who made it. Hills were bloody tough. Worse than Black mtns but this probably has more to do with having done DS Hills last night than anything else. Devil is way better than me on the bike. After 1st one I just turned round and went back down the hill which wasnt enough recovery (about 2mins). All the others I did a loop round the restaraunt to make the recoveries about 1:1. Dont think I could have done another 1 hill even if i set my mind to it. will have to stretch butt & hip big time.
Hills:
5.21(156/163), 5.40(157/165), 5.56(153/159), 6.14(149/154)
Cycling 55:00 [3]
ahr:112 max:151
Down Belco way (man the bike lane is a goat track) to meet Devil at CSIRO. Then over through state circle to red hill. back via the Double Shot at Deakin which is perfectly placed as a down hill roll from Red Hill then back usual way to work. The coffee at the Double Shot is awesome but food mixed. i've only really had the fruit toast as everything else is a bit exxy to my mind but the toast is nothing special. Unlike the coffee which is sppeeeeecccial. Devil agreed with me on coffee but thinks he will go a cake next time instead of his jam croissant.