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Training Log Archive: peterprong

In the 7 days ending Jan 23, 2011:

activity	#	time	miles		km		+m
Cycling	4	4:40:53	62.51	(4:30)	100.6	(2:48)	894
Orienteering	2	4:06:33	24.13	(10:13)	38.83	(6:21)
Kayaking	2	2:27:47	13.11	(11:16)	21.1	(7:00)	1
Running	2	1:25:11	7.31	(11:39)	11.77	(7:14)
Strength & Conditioning	1	45:00
Total	10	13:25:24	107.06		172.3		895

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Sunday Jan 23, 2011 #

9 AM

Kayaking 1:27:47 [3] 11.1 km (7:55 / km) +1m 7:54 / km
shoes: XLR8 Odyssey

Paddle with Fatrat around the harbour. Really choppy with a bit of wind. Fatrat had a bit or a swim(s).

Saturday Jan 22, 2011 #

Event: Super Long World Champs III

8 AM

Orienteering race 3:50:00 [5] 35.23 km (6:32 / km)
ahr:145 max:186 shoes: Salomon Speed Cross 2

Thursday Jan 20, 2011 #

5 PM

Cycling 1:20:55 [3] 29.52 km (2:44 / km)
shoes: Scott S10

Running hills 45:11 [5] 4.77 km (9:28 / km)
shoes: Salomon Speed Cross 2

Cycling 15:49 [3] 5.31 km (2:59 / km)
shoes: Scott S10

Wednesday Jan 19, 2011 #

6 PM

Cycling intervals 46:09 [5] 18.77 km (2:28 / km) +177m 2:21 / km
ahr:134 max:173

Monday Jan 17, 2011 #

8 AM

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Air Pegasus +25

To and from the boat shed

9 AM

Kayaking 1:00:00 [3] 10.0 km (6:00 / km)
shoes: XLR8 Odyssey

To Camp cove and back via Milk beach, nice tail wind on the way home

4 PM

Cycling 1:01:00 [3] 21.0 km (2:54 / km) +300m 2:43 / km
shoes: Scott S10

To Macquarie uni

5 PM

Orienteering race (Sydney Sprints) 16:33 [5] 3.6 km (4:36 / km)
shoes: Salomon Speed Cross 2

Pretty enjoyable course around Macquarie uni. Didn't make any mistakes but not running very quick and tired on the last part.

6 PM

Cycling 1:17:00 [3] 26.0 km (2:58 / km) +417m 2:45 / km
shoes: Scott S10

Home trying to follow the bike route to nth Sydney. For some reason it takes you down through Cammeray and then there is a right turn sign missing so headed too far down to Middle Harbour. I was massively confused, next time will just stick to the Pac hwy.

C • You shoulda 1

Macquarie Uni - Splits