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Training Log Archive: Olly

In the 31 days ending Dec 31, 2009:

activity	#	time	miles	km	+m
Road Bike	8	11:53:00	160.94	259.0
Run	9	6:06:51	38.53	62.0	600
Core and Strengthening	3	2:00:00
Total	17	19:59:51	199.46	321.0	600

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Thursday Dec 31, 2009 #

Road Bike 2:06:00 [3] 55.0 km (26.2 kph)
max:182 shoes: BMC SL01 Road Racer

Put a beer in the back of the jersey and cycled up Mt Coot-tha (10.30min) with Kezza. Downed the beer at the top to celebrate the new year then headed into the city and did a river loop. Seemed to be alot of attacking on the ride today.

Wednesday Dec 30, 2009 #

Note

Surfing at Moolooba

Tuesday Dec 29, 2009 #

Note

Woodford Folk Festival

Sunday Dec 27, 2009 #

Road Bike 1:02:00 [3] 27.0 km (26.1 kph)
shoes: BMC SL01 Road Racer

Roll round town while it wasnt raining.

Saturday Dec 26, 2009 #

Run warm up/down 48:00 [3] 10.0 km (4:48 / km)
ahr:161 max:184 shoes: Brooks Adrenaline GTS 9

Warmup round park2park course, then did 3x 1km reps (2.30min recovery) of the extra XC loop. Loop is half up hill, half downhill. Times 3.26, 3.22, 3.20. Got drenched from the rain during the warm down.

Friday Dec 25, 2009 #

Run 26:00 [3]
shoes: Brooks Adrenaline GTS 9

Slow jog round the XC loop plus bit extra. Lunch was a bad idea, running at 6pm was a good idea.

Thursday Dec 24, 2009 #

Road Bike 1:35:00 [3] 45.0 km (28.4 kph)
ahr:150 shoes: BMC SL01 Road Racer

Riverloop and Coffee with Kezza. The cat was a no show again, must have been distracted by a ball of yarn again. Glutes and hammies sore from yesterdays gym session, still didnt stop mindless attacks from happening.

C • Actually 5

Wednesday Dec 23, 2009 #

Core and Strengthening 40:00 [3]

Race Elements.

Tuesday Dec 22, 2009 #

Run hills 23:55 [3] 5.4 km (4:26 / km)
ahr:168 max:184 shoes: Brooks Adrenaline GTS 9

Hills loop at Denmark Hill again. Feeling flat during the warm up but managed to run everything well and ended up a minute quicker than the last couple of weeks which is good.

C • What do you do for your hil... 2

Run warm up/down 13:30 [3]

Limestone Park

Monday Dec 21, 2009 #

Note
(rest day)

Still pretty exhausted today.

C • whats with the black? 5

Saturday Dec 19, 2009 #

Run long 1:22:35 [3] 15.5 km (5:20 / km) +600m 4:28 / km
ahr:169 max:183 shoes: Brooks Adrenaline GTS 9

Run from Bridgey's with Macca and Kezza. Came across a group of Mtb'ers on the uphill slog on Sth Boundary rd. The lads were keen to chase then down so had the HR cranking pretty high early on. Pretty solid effort, but was dead after an hour.

Thursday Dec 17, 2009 #

Road Bike 1:00:00 [3]
shoes: BMC SL01 Road Racer

After 67hrs and over 1100km of riding, finally got a flat tyre from a chunk of glass on the bikeway.

C • how come i manage to get on... 3

C • 1000km+ done 3

Core and Strengthening 40:00 [3]

Race Elements. Feeling pretty tired today but still got a good session in. Up to 220kg on the leg press.

C • good work 2

Wednesday Dec 16, 2009 #

Road Bike 1:40:00 [3] 46.0 km (27.6 kph)
ahr:137 max:178 shoes: BMC SL01 Road Racer

6am river loop with Kezza and some of the Cats mates. The cat was a no show as he figured he cant fit a roadbike in or on a matchbox sized sportscar. Pace was faster than I'm used too in sections but was pretty cruisey otherwise. Feeling better than yesterday.

C • Sorry about that 2

Run 36:28 [4] 7.6 km (4:48 / km)
ahr:173 max:189 shoes: Brooks Adrenaline GTS 9

Not a fan of these novelty xmas street o. Legs bit sore from this morn but ran with Kezza and pace was cranking. Basically a rep session of extended efforts with really short standing recovery. Avg HR was cranking high again but that was due to the pace especially up the hills, ended up with me dry wretching at the top of the last hill. Good race.

Tuesday Dec 15, 2009 #

Run hills 38:17 [3] 8.0 km (4:47 / km)
ahr:172 max:187 shoes: Brooks Adrenaline GTS 9

Warm up at limestone park then hills session round Denmark Hill. Average HR was well up on 2 weeks ago, dunno whether that means I was working harder or there are some side effects from last week.

Monday Dec 14, 2009 #

Road Bike 1:00:00 [3] 28.0 km (28.0 kph)
ahr:164 max:186 shoes: BMC SL01 Road Racer

Ride round the switch to get the legs working again. Crap headwind for some sections plus a lot of traffic light stops, meant I got some trackstand practice.

Sunday Dec 13, 2009 #

Note

gotta catch up on a week of training somehow. Had planned a run this arvo but fell asleep on the couch.

Wednesday Dec 9, 2009 #

Run 30:00 [3]

Monday Dec 7, 2009 #

Note

to the beach!!!!!!! be back sunday

Sunday Dec 6, 2009 #

Road Bike 2:30:00 [3] 58.0 km (23.2 kph)
shoes: BMC SL01 Road Racer

Cruisey ride with Kez and The Cat. Reverse river loop then continued down through Graceville to Oxley, then over to jindalee. Did a few hill reps of Mt Ommaney in the big ring then back to Indro.

Thursday Dec 3, 2009 #

Road Bike 1:00:00 [3]
shoes: BMC SL01 Road Racer

Core and Strengthening 40:00 [3]

Race Elements

Wednesday Dec 2, 2009 #

Run 32:06 [3] 7.5 km (4:17 / km)
ahr:174 max:183 shoes: Brooks Adrenaline GTS 9

Street O at Kuraby. Same deal as last week, racing Kezza the whole way. Ran exact same route but he managed to put a bit of a gap into me up a few hills. Closed the gap a few times but couldnt quite hold it. Ended up 2nd bout 40secs down.

Tuesday Dec 1, 2009 #

Run 36:00 [3] 8.0 km (4:30 / km)
ahr:164 max:179 shoes: Brooks Adrenaline GTS 9

10min warm up at the park then did Denmark Hills loop. Feeling alright on the hills.

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