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Training Log: sal.

In the last 7 days:

activity # timemileskm+m
  Cycling3 1:59:39 24.29(12.2/h) 39.09(19.6/h) 506
  MTB Orienteering1 1:23:24 10.71(7.7/h) 17.24(12.4/h) 529
  Gym2 1:08:36
  Street Orienteering1 43:16 3.24(13:20) 5.22(8:17) 178
  Running1 38:42 2.43(15:56) 3.91(9:54) 196
  Stretching1 10:20
  Total8 6:03:57 40.67 65.46 1409

Sunday Dec 17 #

8 AM

MTB Orienteering 1:23:24 [3] 17.24 km (12.4 kph) +529m
ahr:150 max:174

25pts after losing 9 for being so late. I just got too ambitious at the end. Sould have dropped the last 3 and 2 that i went for and cut out with the 1's. Although i probably still would have a been a bit late and come 3rd anyway.

Saturday Dec 16 #

(rest day)

Yep - a good day for doing nothing. Went and got my hair done, did the groceries and then spent the remainder of the day on the lounge watching Netflix and napping (:

Friday Dec 15 #

(rest day)

Work Xmas party tonight. I purposely had a couple big days so i could have a couple days off for the party & the recovery...

Thursday Dec 14 #

6 AM

Cycling 40:05 [3] 12.47 km (18.7 kph) +140m
ahr:135 max:163

Commute into work
12 PM

Gym 23:36 [3]
ahr:137 max:172

HIIT class today - apparently a lot of the cardio was taken out due to the heat, so there was more strength based stuff.
Time excludes warm up.

Stretching 10:20 [3]
ahr:92 max:107

Back at work, trying to cool down.

Wednesday Dec 13 #

6 AM

Cycling 36:10 [3] 12.47 km (20.7 kph) +138m
ahr:144 max:165

Commute into work. Early start today to try and get on top of some things before the Xmas break.
So lovely riding that early in the morning - there's a certain freshness and inspiring feel to it. Not to mention less cars meant that i got there about 5min earlier than normal...
12 PM

Gym 45:00 [3]

Attended a lunch time class with Emma today. She has been going almost every lunch break for about 2yrs and i thought it was about time that i joined her.
This class was called 'Sculpt' and was a mixture of weights and cardio. Can feel that i am going to be very sore tomorrow.
5 PM

Cycling 43:24 [3] 14.15 km (19.6 kph) +228m
ahr:134 max:168

Commute from work to StreetO
6 PM

Street Orienteering 43:16 [3] 5.22 km (8:17 / km) +178m 7:05 / km
ahr:152 max:169

SSS10 - Cardiff North - 28pts

Thought Geoffrey would get me for sure today given how dead and tired my legs are after last night and today but nope! The silly duffer came in almost 15min late!
I drew my route at the start and then quickly realised that it was waaaayyyy too ambitious. Ended up cutting it short and then shorter again. Just way too many hills after so much activity... Am looking forward to the work Xmas party and some well-deserved rest!

Tuesday Dec 12 #

6 PM

Running 9:12 [3] 1.48 km (6:13 / km) +25m 5:44 / km
ahr:151 max:163

Warm up from Bar Beach car park to Merewether Stairs with Josh and Kas.

Running 18:37 [3] 0.8 km (23:16 / km) +130m 12:50 / km
ahr:155 max:176

12 x Merewether Stairs.
Tonight i did every 4th one as double stairs and all the rest as singles.
I finished my 5th one and Macey showed up which was nice. Then he proceeded to do 12 reps while i did 7...

Running 10:53 [3] 1.63 km (6:41 / km) +41m 5:56 / km
ahr:158 max:170

Warm down back to the cars with Josh, Kas and Macey. Macey is VERY keen for the new Star Wars movie (: I am keen too, but not midnight-screening keen...

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