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Training Log Archive: TheInvisibleLog

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
MTB (Not O)	22	13:26:50
Back, core and achilles	22	11:15:00
Walking	4	8:20:00	8.7		14.0		450
Running	9	2:44:03	17.54	(9:21)	28.22	(5:49)	55
Total	53	35:45:53	26.23		42.22		505

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Sunday Nov 30, 2014 #

9 AM

MTB (Not O) 1:30:00 [2]

Longish ride including a stop at Crusoe for a run. Rode the channel track in Parks land. It now has a name... Thornbill Track. Never seen one there myself in all my runs on the track.

C • Thornbill 3

10 AM

Running tempo 19:48 [2] 3.3 km (6:00 / km)
shoes: Asics Kayano 20 + insert

One circuit of Crusoe. That was enough. This was my first hard surface in over a month and the PF condition didn't appreciate it at all.

11 AM

Back, core and achilles 30:00 [1]

Saturday Nov 29, 2014 #

Running warm up/down 31:00 [2] 5.12 km (6:03 / km) +25m 5:55 / km
shoes: Asics Kayano 20 + insert

Longest run in two months I suspect. Would have loved to kept going... but caution is required.

8 AM

Back, core and achilles 30:00 [1]

Friday Nov 28, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 24:00 [2]

5 PM

MTB (Not O) 40:30 [2]

Wednesday Nov 26, 2014 #

7 AM

Back, core and achilles 30:00 [1]

1 PM

Running warm up/down 21:00 [2] 3.5 km (6:00 / km)
shoes: Asics Kayano 20 + insert

A slightly longer run than yesterday. Explored the Epsom sporting complex. Suitable for a Space racing style event. The perimeter run is almost two kilometres.

Tuesday Nov 25, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 23:00 [2]

5 PM

MTB (Not O) 51:00 [3]

6 PM

Running warm up/down 17:45 [2] 3.12 km (5:41 / km)
shoes: Asics Kayano 20 + insert

A month record... over 3 kilometres!!!!

Monday Nov 24, 2014 #

6 AM

Back, core and achilles 30:00 [1]

Sunday Nov 23, 2014 #

12 PM

Walking warm up/down 2:00:00 [1]

Lederderg gorge

Saturday Nov 22, 2014 #

7 AM

Back, core and achilles 25:00 [1]

9 AM

Running warm up/down 14:30 [2] 2.6 km (5:35 / km)
shoes: Asics Kayano 20 + insert

A little more than yesterday.

MTB (Not O) 31:30 [2]

Ride to find an oval without flannelled fools. Also did an address check on the laser light source from Thursday. If I said 2 Ore St anyone from Bendigo would have their class prejudiced confirmed.

Friday Nov 21, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 21:00 [2]

5 PM

MTB (Not O) 47:00 [2]

6 PM

Running 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics Kayano 20 + insert

Oh dear. Lasted 2 kilometres before PF symptoms emerged. To make it even better, I twisted my ankle right at the end. Eight hours of exercise this week. Ten minutes of running.

Thursday Nov 20, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 23:30 [2]

I have ridden to work every week. Each day i hope that i don't have a head wind. This was not to be. I dare not dream of actually having a tail wind in both directions. This is very improbable when I travel NE to work and SW home. More likely is what I face today... head wind in both directions.

C • head wind 5

5 PM

MTB (Not O) 48:00 [2]

As expected another strong head wind. Low light though was an attack by a laser beam whilst riding through Long Gully. Cue where else... After the second one I took out my phone and pointedly made a call. To Julie as it turned out but the person with the laser wasn't to know. He went inside the house in a hurry. It won't help. The address will be with the police soon. Very stunning impact on vision I must say. Easy to see why pilots are upset with them.

Wednesday Nov 19, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 20:50 [2]

4 PM

MTB (Not O) 36:30 [2]

Tuesday Nov 18, 2014 #

7 AM

Back, core and achilles 35:00 [1]

8 AM

MTB (Not O) 33:00 [2]

5 PM

MTB (Not O) 40:30 [2]

Monday Nov 17, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 27:00 [2]

5 PM

MTB (Not O) 27:00 [2]

Friday Nov 14, 2014 #

11 AM

Walking 3:00:00 [1] 10.0 km (18:00 / km) +400m 15:00 / km
shoes: Asics Kayano 20 + insert

Wanderings in Werribee Gorge with Ilka.

Thursday Nov 13, 2014 #

7 AM

Back, core and achilles 30:00 [1]

Wednesday Nov 12, 2014 #

7 AM

Back, core and achilles 30:00 [1]

Monday Nov 10, 2014 #

Running 21:39 [2] 3.58 km (6:03 / km) +30m 5:48 / km
shoes: Asics Kayano 20 + insert

Adding 500 metres each day. Is that a slow build up? Sounds it.
Adding 3.5 kilometres each week. Doesn't sound so slow.

7 AM

Back, core and achilles 30:00 [1]

Sunday Nov 9, 2014 #

8 AM

MTB (Not O) warm up/down 30:00 [1]

9 AM

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics Kayano 20 + insert

MTB (Not O) 1:15:00 [2]

Back, core and achilles 30:00 [1]

2 PM

Walking 1:00:00 [1] 4.0 km (15:00 / km) +50m 14:07 / km
shoes: Asics Kayano 20 + insert

Two hours mapping.

Saturday Nov 8, 2014 #

9 AM

Back, core and achilles 30:00 [1]

10 AM

MTB (Not O) 10:00 [2]

Running 10:21 [3] 2.0 km (5:11 / km)
shoes: Asics Kayano 20 + insert

First run in two weeks. Forced into a run by deteriorating back. Lasted two kilometres before PF started complaining. Ran around the Golden Square oval, it being flat and soft. Will be doing more two kilometre runs I suspect.

Friday Nov 7, 2014 #

6 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 20:30 [2]

C • spotted 2

5 PM

MTB (Not O) 37:00 [2]

Thursday Nov 6, 2014 #

7 AM

Back, core and achilles 30:00 [1]

Wednesday Nov 5, 2014 #

MTB (Not O) 50:00 [2]

7 AM

Back, core and achilles 30:00 [1]

Monday Nov 3, 2014 #

7 AM

Back, core and achilles 40:00 [1]

Sunday Nov 2, 2014 #

8 AM

Back, core and achilles 35:00 [1]

1 PM

Walking 2:20:00 [1]

Werribee Gorge circuit clockwise with a short cut at the end to avoid the boring bit. Interesting scenery for this close to Melbourne, but hard to feel at all isolated given the numbers on the track. Next visit will be to one of the less popular walks.

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