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Training Log Archive: NSW Stinger

In the 7 days ending Dec 28, 2014:

activity # timemileskm+m
  MTB Cycling3 2:33:16 37.6(4:05) 60.51(2:32) 697
  Running2 1:37:34 11.83(8:15) 19.05(5:07) 276
  Orienteering1 1:31:05 8.28(11:00) 13.33(6:50) 509
  Total6 5:41:55 57.72(5:55) 92.89(3:41) 1482
  [1-5]6 5:29:15
averages - sleep:7.8 rhr:49

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MoTuWeThFrSaSu

Thursday Dec 25, 2014 #

11 AM

Running warm up/down 15:04 intensity: (2 @0) + (4:36 @1) + (9:11 @2) + (1:15 @3) 2.44 km (6:11 / km) +6m 6:06 / km
ahr:124 max:171

Running race (Harriers Loop TT) 25:34 intensity: (34 @0) + (7 @1) + (12 @2) + (9:18 @3) + (15:23 @4) 6.07 km (4:13 / km) +158m 3:44 / km
ahr:171 max:182 rhr:45 slept:9.0 shoes: Inov-8 Talon 212

3rd TT, 10days since the last and happy with a 42sec improvement. Felt like I was recovering a bit better and able to push bit more. Avg HR was 2bpm higher than last two times.

Running warm up/down 16:38 intensity: (2 @0) + (1:38 @1) + (9:08 @2) + (5:50 @3) 2.29 km (7:15 / km) +80m 6:10 / km
ahr:139 max:160

5 PM

MTB Cycling (TS to Hazelwood) 50:16 intensity: (2:07 @0) + (4:45 @1) + (23:14 @2) + (18:26 @3) + (1:44 @4) 20.36 km (2:28 / km) +219m 2:21 / km
ahr:146 max:195

nice ride to work for night shift. Legs feeling really good.
8 PM

MTB Cycling 51:02 intensity: (4:14 @1) + (40:08 @2) + (6:40 @3) 19.74 km (2:35 / km) +264m 2:25 / km
ahr:136 max:163

really really nice ride home from work after being given the night off to go home early. Thanks for a nice Christmas present GDF Suez! And next time you complain about your power bill remember I was getting paid for the next 9hrs at home hahahaha.
C • Paid at home 4

Wednesday Dec 24, 2014 #

5 AM

MTB Cycling (TS to Hazelwood) 51:58 intensity: (5 @0) + (9:37 @1) + (35:27 @2) + (6:49 @3) 20.4 km (2:33 / km) +214m 2:25 / km
ahr:133 max:159 rhr:54 slept:7.0

morning ride to work

Tuesday Dec 23, 2014 #

5 AM

Running (Yinnar to Hazelwood) 40:18 [3] 8.25 km (4:53 / km) +32m 4:48 / km
rhr:49 slept:7.5 shoes: Nike Structure 14

Dropped the car at mechanics in Yinnar then ran to work. Had to go a bit harder than I wanted to get there on time but body was feeling ok, even after a hard massage yesterday.

Monday Dec 22, 2014 #

9 AM

Orienteering 20:36 intensity: (41 @0) + (7:45 @1) + (11:19 @2) + (51 @3) 1.86 km (11:05 / km) +67m 9:23 / km
ahr:119 max:152 shoes: Inov-8 Talon 212

Orienteering 20:18 intensity: (6:09 @0) + (8 @1) + (2:42 @2) + (3:29 @3) + (7:50 @4) 3.31 km (6:08 / km) +142m 5:03 / km
ahr:170 max:184 shoes: Inov-8 Talon 212

Orienteering 20:11 intensity: (3:00 @0) + (8 @1) + (20 @2) + (3:50 @3) + (12:53 @4) 3.42 km (5:54 / km) +114m 5:04 / km
ahr:173 max:184 shoes: Inov-8 Talon 212

Orienteering 30:00 intensity: (7 @1) + (15 @2) + (21:47 @3) + (7:51 @4) 4.74 km (6:20 / km) +186m 5:18 / km
ahr:166 max:176 shoes: Inov-8 Talon 212

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