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Training Log Archive: NSW Stinger

In the 7 days ending Jul 14, 2013:

activity	#	time	miles		km		+m
Running	6	3:31:00	26.09	(8:05)	41.98	(5:02)	1331
Kayaking	2	2:09:08	12.41	(10:24)	19.98	(6:28)	3
MTB Cycling	1	1:08:38	11.35	(6:03)	18.26	(3:46)	472
Orienteering	2	50:10	6.28	(7:59)	10.11	(4:58)	173
Total	10	7:38:56	56.13	(8:11)	90.33	(5:05)	1979

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Sunday Jul 14, 2013 #

11 AM

Running 34:57 [3] 6.78 km (5:09 / km) +368m 4:03 / km
shoes: Inov-8 Oroc 280

Melbourne Bush O. The best of the 3 races I've been too. Pushed pretty hard and didn't miss much. Only 15secs in front of Bruce which was a pretty good effort too. Quite a nice area and almost all the controls in the correct place this week.

1 PM

Orienteering 18:44 [3] 3.48 km (5:23 / km) +95m 4:44 / km
shoes: Nike Lunar Elite

Sprint o training at Latrobe Uni. Only had one good race in me today. Spent more time getting pissed off with the out of date map that mean we were forever having to change the route to get to a control. Cracked it and walked home.

Saturday Jul 13, 2013 #

12 PM

Running 11:10 [3] 1.78 km (6:16 / km) +74m 5:12 / km
shoes: Nike Lunar Elite

warm up

Orienteering 22:10 [3] 4.77 km (4:39 / km) +54m 4:24 / km
shoes: Nike Lunar Elite

Sprint o training at Monash Uni. Ran the 07 WOC trials course again. Map needs a bit updating but great area.

Orienteering 9:16 [3] 1.86 km (4:59 / km) +25m 4:40 / km
shoes: Nike Lunar Elite

2nd shorter course. Definitely felt my sprint o is better than 2 weeks ago.

Friday Jul 12, 2013 #

7 AM

Kayaking 59:08 [3] 8.48 km (6:58 / km) +3m 6:58 / km
shoes: ICON surf ski

Morning paddle with Hahny before a late 9am start at work. Only 1degree when we started, thankfully the water is signficantly warmer than the air temp.

4 PM

Running 51:11 [3] 8.88 km (5:46 / km) +336m 4:51 / km
shoes: Asics Gel Nimbus 11

evening run with Kathryn discussing a very interesting day for both at work. Not as cold as the last few days. Now settled into the couch for WOC, cricket and le tour.

Thursday Jul 11, 2013 #

Running 15:00 [3] 3.0 km (5:00 / km)

cool down

3 PM

Running 23:10 [3] 6.14 km (3:46 / km) +17m 3:43 / km
shoes: Nike Lunar Elite

Harriers run on a very cold evening. A bit too long a gap between the mtb ride and the run and I cooled down too much. The course wasn't very quick either, while it was flat there were too many corners. Still good to keep doing a few faster runs.

Wednesday Jul 10, 2013 #

4 PM

MTB Cycling 1:08:38 [3] 18.26 km (3:46 / km) +472m 3:20 / km
shoes: Chiru Pulse 29er

evening ride around the DIS. Sun was shining and it was still but the temp was dropping dramatically. Did 3 loops of a hill on the far west of the plantations. Legs didn't feel very strong.

Tuesday Jul 9, 2013 #

4 PM

Running 1:15:32 [3] 15.4 km (4:54 / km) +536m 4:11 / km
shoes: Salomon Speed Cross 3

Evening run. 20min warm up then 1,2,3,4,5,4,3,2,1 min efforts on 1min recovery. Good to keep up the intensity of my sessions lately and needed to come up with another session other than Monna Fartlek.

Monday Jul 8, 2013 #

4 PM

Kayaking 1:10:00 [3] 11.5 km (6:05 / km)
shoes: Fenn Millennium

Kayak on the pondage. Did 3x 20/30/40/50/40/30/20 Double strokes with 20 DS recovery. Good to be in the boat again.

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