late start this morning after arriving home later than normal last night...
still rode to work...
tonight's session at Parliament House was a combination of last week's session and Saturday's session using the same lower grass area...after our usual two warm up laps (1.83k & 1.35k), we did 4 lots of:
40sec on / 80sec off / 40sec on / 80sec off / 40sec on with 2:20 rest between each...
1: 203m / 214m / 199m / 224m / 214m
2: 180m / 229m / 176m / 228m / 190m
3: 200m / 235m / 182m / 217m / 194m
4: 210m / 236m / 187m / 206m / 196m
the first lot started downhill, the second lot had the uphill for the second part, the third lot started uphill while the fourth lot finished downhill...Al kept me honest again except in the 4th lot when I decided to see if I could hit the front with the first effort (I did)...Jodie did well while Tim was finding it hard with dead legs after a long ride in the hills yesterday...
finished with a long warm down (3.05k) after we lost everyone else!
10.93k, 82:42...starting temp/humidity: 25.8/26%...avg/max HR: 140/177...
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
03 March 2008
02 March 2008
Weekend wrap...
Saturday
7:30am, Mt Stromlo Cross Country circuit session:
warm up: 2.55k, 15:09
8:23 break then into the main part of session: 4 x 1k (200m on/200m off)
1st k (standard loop) times: 0:44, 1:11, 0:48, 1:16, 0:48, 2:00 break
2nd k (reverse standard loop) times: 0:41, 1:21, 0:41, 1:23, 0:41, 7:13 break
3rd k (1st k of 2k loop) times: 0:39, 1:13, 0:43, 1:16, 0:41, 8:14 break
4th k (2nd k of 2k loop) times: 0:44, 1:24, 0:44, 1:31, 0:41, 10:00 break
warm down: 2.50k, 15:33
9.47k, 85:55...
then it was off to caddy for Suze in the Brindabella Shield match at RMC...Suze lost 3/2 but the team remains undefeated after winning 3/2...
watched the end of Suze & Jodie's baseball match v Indians at Majura...they won 21-5 (I think)...
raced home to changed to get ready to go to to dinner and then Erindale Theatre to see Sheona (Tim's better half) performing in Thoroughly Modern Millie...it was excellent...
Sunday
an early start to get to Sydney for our last round match v Wallsend at Killara...Wallsend were 3rd while we remained out of touch of the top 4 in 5th...
they were missing a couple of key players but it was still a surprise to finish the season with a win!
7:30am, Mt Stromlo Cross Country circuit session:
warm up: 2.55k, 15:09
8:23 break then into the main part of session: 4 x 1k (200m on/200m off)
1st k (standard loop) times: 0:44, 1:11, 0:48, 1:16, 0:48, 2:00 break
2nd k (reverse standard loop) times: 0:41, 1:21, 0:41, 1:23, 0:41, 7:13 break
3rd k (1st k of 2k loop) times: 0:39, 1:13, 0:43, 1:16, 0:41, 8:14 break
4th k (2nd k of 2k loop) times: 0:44, 1:24, 0:44, 1:31, 0:41, 10:00 break
warm down: 2.50k, 15:33
9.47k, 85:55...
then it was off to caddy for Suze in the Brindabella Shield match at RMC...Suze lost 3/2 but the team remains undefeated after winning 3/2...
watched the end of Suze & Jodie's baseball match v Indians at Majura...they won 21-5 (I think)...
raced home to changed to get ready to go to to dinner and then Erindale Theatre to see Sheona (Tim's better half) performing in Thoroughly Modern Millie...it was excellent...
Sunday
an early start to get to Sydney for our last round match v Wallsend at Killara...Wallsend were 3rd while we remained out of touch of the top 4 in 5th...
they were missing a couple of key players but it was still a surprise to finish the season with a win!
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