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Training Log Archive: NSW Stinger

In the 7 days ending Feb 8, 2015:

	activity	#	time	miles		km		+m
	Road Cycling	3	8:46:51	169.54	(3:06)	272.85	(1:56)	2182
	MTB Cycling	4	3:43:24	50.62	(4:25)	81.46	(2:45)	980
	Running	4	3:13:51	22.16	(8:45)	35.67	(5:26)	626
	Strength work	1	1:15:00
	Swimming	2	1:05:53	1.96	(33:40)	3.15	(20:55)
	Total	12	18:04:59	244.28		393.13		3788
	[1-5]	12	18:01:05
averages - sleep:7.5

5:03

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Sunday Feb 8, 2015 #

5 AM

MTB Cycling (TS to Hazelwood) 54:28 20.43 km (2:40 / km) +229m 2:31 / km
ahr:109 max:151 shoes: Chiru Pulse 29er

commute to work, legs still tired.

6 PM

MTB Cycling (Hazelwood to TS) 58:32 21.13 km (2:46 / km) +260m 2:37 / km
ahr:122 max:153 shoes: Chiru Pulse 29er

ride home. legs feeling a bit better but it may have been the tailwind.

Saturday Feb 7, 2015 #

6 AM

Road Cycling (TS to Heyfield) 3:50:26 127.03 km (1:49 / km) +567m 1:46 / km
ahr:136 max:174 slept:7.0 shoes: Cervelo P3

Traralgon bunch ride. First time on TT bike since September but felt surprisingly comfortable and was able to work pretty hard. Good sign of things to come with a bit of ride training.

5 PM

Running 42:41 7.22 km (5:54 / km) +143m 5:23 / km
ahr:105 max:169 shoes: Nike Lunar Elite

afternoon run. Legs were terrible, shouldn't have bothered.

Friday Feb 6, 2015 #

6 AM

MTB Cycling (Hazelwood to TS) 1:04:44 20.22 km (3:12 / km) +273m 3:00 / km
ahr:124 max:151 shoes: Chiru Pulse 29er

ride home from work. Long night so I was pretty tired.

Thursday Feb 5, 2015 #

9 AM

Strength work (yoga) 1:15:00 [3]

5 PM

MTB Cycling (TS to Hazelwood) 45:40 19.68 km (2:19 / km) +218m 2:12 / km
ahr:135 max:167 shoes: Chiru Pulse 29er

commute to work for OT shift which meant I missed Harriers. A bit of a tail wind and the legs felt good so probably a PB for this commute.

Wednesday Feb 4, 2015 #

8 AM

Running (Kornalla Loop) 1:12:47 12.9 km (5:39 / km) +295m 5:04 / km
ahr:137 max:162 slept:8.0 shoes: Asics Gel Nimbus 11

morning run on the Kornalla Loop.
Followed by a massage, first in 5 weeks. Body could have been a lot worse.

6 PM

Swimming 24:15 [3] 1.2 km (20:12 / km)

swim in Traralgon outdoor before Splash and Dash. So bloody cold it was the opposite to a warm up- was frozen by the start.

Running race (Splash and Dash) 23:52 [3] 4.77 km (5:00 / km)

400m swim, 4km run. Took a while to get moving on the run. Fun, but very short hit out.

Tuesday Feb 3, 2015 #

7 AM

Swimming 41:38 [3] 1.95 km (21:21 / km)

Ironman training begins. finally...
Followed this session with Mattias' first swim session.

C • When is your IM? 3

10 AM

Road Cycling 3:27:03 98.61 km (2:06 / km) +1224m 1:59 / km
ahr:138 max:169 shoes: Chiru Radium

Churchill, Boolarra, Mirboo, Dumbalk, Mirboo Nth via Lovers Lane. Coffee and pie stop. Then back via Boolarra. Hilly ride. Very quiet and peaceful.
I love that I can ride at this time of the year and just pick up my nutrition of apples and plums on the side of the road. It might be slim pickings if I have to do rely on this source on Eastlink though.

Running 54:31 10.78 km (5:03 / km) +188m 4:39 / km
ahr:148 max:166 shoes: Nike Lunar Elite

Ran a loop west of Churchill, mostly on sealed roads but a bit on dirt, and pea gravel bike path. Legs felt pretty good.
Then picked up Mattias from his first day at child care. Seemed to go well which is a relief. Hoping to keep Tuesdays a big training day in the next two months when not working.

Monday Feb 2, 2015 #

11 AM

Road Cycling 1:29:22 47.21 km (1:54 / km) +391m 1:49 / km
ahr:126 max:163 shoes: Chiru Radium

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