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Training Log Archive: GM

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Running8 10:43:23 3.11 5.0 12
  Bike - MTB2 48:55
  Bike - Road2 42:45
  Total12 12:15:03 3.11 5.0 12

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Sunday Apr 13, 2014 #

4 AM

Running long 5:00:40 [3]
shoes: Salomon Sense Mantra

Long run from home. Finished at the Hackett car park. Saw a bit of North Canberra in between.

I left home about 4:50am and headed off through Melba, then along the Creek towards McKellar. Around the western side of Lake G and started looking for a toilet. Ran past the one at the boat ramp (locked), the Mall (closed), the Belco Skate Park (locked) and finally went into McDonalds. Feeling much better I headed over the top of Gossan, watching the sunrise, then over to Aranda playing fields. Stopped to pack my light away then up DS hill to the top of Aranda Hill. Filled in some time along some single track, then back through Aranda to meet SwissMiss. I had arranged to meet her outside Acejase's house at 6:45, but when I arranged this I didn't know if Acejase was coming for a run or not. He wasn't but it didn't matter as SwissMiss got to run somewhere different for a while.

I ran with SwissMiss through Black Mt, Bruce Ridge, O'Connor, Dickson, and Hackett. We got to the car park about 10 minutes before 8 so we headed off in different directions to fill in the time and be back at 8am. MaryMac had already arrived before we got there and gone off on a bike ride.

We met up Carol H and headed off around the base of Ainslie, but kept on going till we got to the Ainslie run-up route then followed that to the top. I refilled my water bottle then headed down the CCT, then Tricky Track, then over HH. I was feeling a bit weary so decided to give Majura a miss today, and instead ran down the gravel road to the car to see if MaryMac was back from her bike ride. She was but I wanted to do some more so I left her and headed off to the north. I ended up following some smaller tracks and went as far as the style at the start of the TTT. Just as I turned around I was caught up by Danielle Winslow who was out doing some GeoQuest training so we ran together back to the carpark, then she continued on. SwissMiss and Carol finished about 1 minute later.

Apart from a bit of a low spot going up Ainslie I felt good most of the way today. I drank about 2 litres of water, half of which was mixed with an Enduralyte tablet, and I had most of a 3hr bottle of Perpetuem along the way.

Breakfast at Sfoglia with MaryMac was pleasant: I decided to have the bacon and egg roll but struggled to get through it. I was more thirsty than hungry and polished off a big choccy milkshake, a mug of SFW, and about 4 glasses of water.

Saturday Apr 12, 2014 #

7 AM

Running 29:30 [3]
shoes: New Balance 890 v2

From home to Lake G for Parkrun. Listened to part of a podcast about what makes Kenyan runners so great - the theory is that they have a combination of body shape, including long limbs and skinny ankles, and pain tolerance - the former is typical of people from equatorial regions, and the latter is the rituals they go through at puberty.
8 AM

Running race 22:18 [4] 5.0 km (4:28 / km) +12m 4:24 / km
shoes: New Balance 890 v2

Parkrun at Lake G with MaryMac, BB, Acejase, Nick M, and SwissMiss leading a blind runner. It was windy especially on the return along Diddums where it was a strong head wind. My new mate Sam passed me at the start of Diddums and pulled away. Coming off the bridge I started to gain on him, and finally went past with about 300m to go, then he shot past in the last 100m and I couldn't match him - younger legs trump mine. Finished ok and in 16th place.

Coffee and croissant at Beppes with MaryMac and BB after, then an extra coffee as we were having a pleasant chat.

Running 15:55 [3]
shoes: New Balance 890 v2

Warm down with Acejase, and BB for the first 5 mins.

Friday Apr 11, 2014 #

1 PM

Running 58:05 [3]
shoes: Asics GT-2000

Lunchtime run up to Mt Painter. It started raining about 5 mins after I started and stopped just as I got to the top.

Thursday Apr 10, 2014 #

6 PM

Running 42:00 [3]
shoes: North Face Hayasa II (red)

Run home from work in the dark and then drizzling rain - good fun

Wednesday Apr 9, 2014 #

8 AM

Bike - Road 19:50 [3]
shoes: Specialised Taho

6 PM

Running 1:39:40 [3]
shoes: Asics GT-2000

Run from work over Gossan, then through Calvary onto Bruce Ridge, being careful to avoid the embargoed area. Some single track, then over to Black Mt and up to the summit. Back to work through Aranda playing fields and Emu Ridge.
8 PM

Bike - Road 22:55 [3]
shoes: Specialised Taho

Ride home from work after my run. Beautiful evening for riding - still in a t-shirt at 8pm.

Tuesday Apr 8, 2014 #

7 AM

Running 42:20 [3]
shoes: North Face Hayasa II (red)

Run to work via Evatt and McKellar. Paused at the bridge over Lake G and did 10 reps of the stairs which took about 7 mins then on through JKP
6 PM

Running 32:55 [3]
shoes: North Face Hayasa II (red)

Run home. Used my new ay-up light and it was good even on the 25% setting

Monday Apr 7, 2014 #

8 AM

Bike - MTB 25:00 [3]
shoes: Specialised Taho

7 PM

Bike - MTB 23:55 [3]
shoes: Specialised Taho

Ride home with my ay-up's on my helmet for the first time - could now see round corners rather than plunge into the dark.

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