Training Log Archive: BBIn the 7 days ending Oct 26, 2019:
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Friday Oct 25, 2019 #
9 AM
MTB 1:31:49 [3] 24.08 km (3:49 / km) +358m 3:33 / km
ahr:106 max:138
Rucks ride to the arboretum for coffee and back - lots of single track including bits I did not do last week at the MTBO race after I got a flat. Backed up OK after running training last night.
Thursday Oct 24, 2019 #
6 PM
Run 45:23 [3] 6.5 km (6:59 / km) +180m 6:08 / km
ahr:134 max:173
Cadence running training group - pretty warm tonight at the the arboretum so very slow on the warm up and down run. Also very little break between other exercises.
2 km warm up run
8 by 200 metre runs
5 uphill runs on the grassed amphitheatre slope followed by walk down
4 serious uphill runs on the grassed Margaret Whitlam slope followed by walk down
2 km warm down run
2 km warm up run
8 by 200 metre runs
5 uphill runs on the grassed amphitheatre slope followed by walk down
4 serious uphill runs on the grassed Margaret Whitlam slope followed by walk down
2 km warm down run
Wednesday Oct 23, 2019 #
6 AM
Strength and conditioning 1:00:00 [3] 1.0 km (1:00:00 / km)
Usual very early morning class. Mix of cardio, strength and balance exercises.
9 AM
ride with Peter 1:37:32 [3] 40.2 km (2:26 / km) +396m 2:19 / km
ahr:116 max:152
Peloton of 6 on a sunny, no wind day. Fast pace to coffee shop. Won the hill sprint but was pretty spent after that - so a lot of wheel sucking into E38. In contrast, on the way home I broke free from the talking pack and gapped the field by a large margin.
Tuesday Oct 22, 2019 #
8 AM
Run 57:55 [3] 8.29 km (6:59 / km) +204m 6:13 / km
ahr:128 max:159
Around Cooleman Ridge with Grant - with a short detour to the top of Mt Arawang. Some nice bits of trail running mixed in with some bits where I felt every ache - especially on the steep climbs where I felt more comfortable walking parts of them - left calf and neck sore at various stages. Sunny day and an early start to beat the heat.
Sunday Oct 20, 2019 #
MTBO 1:22:12 [3] 20.43 km (4:01 / km) +283m 3:46 / km
ahr:132 max:154
ACT Long Champs - Kowen Forest again but this time to the east of the event yesterday. Also more fire trail riding. Helped O-ing find 1 as he saw me exiting it. Saw him again approaching 2 as I was leaving - he should have followed me to 3 rather than the longer route he took. Also saw him again as I was leaving 3 but he passed me on the steep climb going 4 - I had to walk the bike whereas he rode slowly past me. Saw him exiting 5 where I tried a different route and approached the control from the exit track. After that I tagged along after some others - rode past one control by 125 metres which was placed on a fence corner out of sight from the direction I came from.
OK for rest of the race but off the pace compared to the faster riders. Plus found out Rob Garden - the winner - had a $10K MTB - so he had to ride fast and win to justify the investment.
OK for rest of the race but off the pace compared to the faster riders. Plus found out Rob Garden - the winner - had a $10K MTB - so he had to ride fast and win to justify the investment.