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Training Log Archive: NSW Stinger

In the 11 days ending Jul 14, 2014:

activity # timemileskm+m
  Running9 20:51:51 88.18 141.91 2705
  Swimming2 1:58:16 2.24(52:52) 3.6(32:51)
  Road Cycling1 1:57:34 29.64(3:58) 47.69(2:28) 992
  Total11 24:47:41 120.05 193.21 3697
  [1-5]11 16:42:05
averages - sleep:7.5 rhr:55

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Monday Jul 14, 2014 #

9 AM

Running 54:54 intensity: (39 @0) + (12:05 @1) + (35:56 @2) + (6:14 @3) 19.05 km (2:53 / km) +260m 2:42 / km
ahr:125 max:161

Swimming 53:29 [0] 1.55 km (34:30 / km)

2 PM

Running 1:34:22 intensity: (8:41 @0) + (18:58 @1) + (57:39 @2) + (9:04 @3) 25.75 km (3:40 / km) +334m 3:27 / km
ahr:124 max:168

Sunday Jul 13, 2014 #

3 PM

Running long 53:53 intensity: (4:12 @1) + (33:12 @2) + (13:29 @3) + (3:00 @4) 8.56 km (6:18 / km) +248m 5:30 / km
ahr:141 max:176 rhr:55 slept:8.0 shoes: Salomon Speed Cross 3

Afternoon jog around the backyard and south across Balook Rd to run around a plantation there. Legs very tired, body even worse from moving lots of soil into my garden beds.

Saturday Jul 12, 2014 #

12 PM

Running long (Kornalla) 2:04:44 intensity: (2:32 @1) + (1:31:05 @2) + (31:07 @3) 22.7 km (5:30 / km) +538m 4:55 / km
ahr:141 max:169 slept:7.0 shoes: Asics Gel Nimbus 11

Long run up past n Kornalla, with Kathryn keeping company on the bike. I then did a few extra hills and a loop through the reserve to make 2hrs. Legs felt pretty good up to 70mins but totally stuffed after that. Managed to avoid most of the rain, but there were some beautiful moments in sunshine with rainbows and really dark clouds about. Didn't quite snow down to 500m like some reports predicted.

Thursday Jul 10, 2014 #

Running warm up/down 20 [2] 3.0 km (7 / km)
shoes: Nike Lunar Elite

cool down with Kylie
6 AM

Swimming 1:04:47 [3] 2.05 km (31:36 / km)

morning swim. Arms were very tired to start with but loosened up.
6 PM

Running race (Harriers- Liddiard Road) 23:44 [2] 6.18 km (3:50 / km) +59m 3:40 / km
shoes: Nike Lunar Elite

Another wet Thursday night for Harriers. One of my favourite courses, Liddiard road. Took it pretty solid without killing myself on the first lap and pushed the hill to the max on the 2nd lap. R Hami was better than last week.
C • Proximal hammy? 1

Wednesday Jul 9, 2014 #

3 PM

Running long 1:31:14 intensity: (38 @1) + (43:42 @2) + (37:11 @3) + (9:43 @4) 16.07 km (5:41 / km) +468m 4:57 / km
ahr:149 max:181 shoes: Salomon Speed Cross 3

Long (well longest for a while) around the reserve. I felt pretty good so made it pretty solid and the route had heaps of short sharp hills. A rain front came through which made it pretty bloody cold by the end. Calves pretty sore afterwards at work.

Tuesday Jul 8, 2014 #

1 PM

Road Cycling (Traralgon South Figure8) 1:57:34 intensity: (40 @0) + (31:04 @1) + (42:25 @2) + (35:22 @3) + (8:03 @4) 47.69 km (2:28 / km) +992m 2:14 / km
ahr:137 max:178

C • nice run 2

Monday Jul 7, 2014 #

5 AM

Running 59:04 intensity: (4:45 @1) + (19:30 @2) + (33:13 @3) + (1:36 @4) 20.35 km (2:54 / km) +414m 2:38 / km
ahr:147 max:172

Running 11:29:16 intensity: (7:02:07 @0) + (4:25:09 @1) + (2:00 @2)
ahr:76 max:140

Sunday Jul 6, 2014 #

6 PM

Running 1:00:20 intensity: (9:10 @1) + (44:14 @2) + (6:40 @3) + (16 @4) 20.25 km (2:59 / km) +384m 2:43 / km
ahr:130 max:170

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy
 

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