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Training Log Archive: mace

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  mtb15 12:05:00
  running14 8:23:31
  pilates (Jade)7 3:30:00
  Intervals9 3:28:37
  gym3 2:30:00
  Orienteering2 1:13:30
  swimming1 30:00
  XC1 11:51
  Total27 31:52:29

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Monday Jan 31, 2011 #

mtb (commute) 40:00 [3]

pilates (Jade) 30:00 [3]

Sunday Jan 30, 2011 #

running 1:05:00 [3]
shoes: Nike Structure

Hot! Run from Kerrin's to the Tan, around a bit with every other runner in Melbourne and back.

Saturday Jan 29, 2011 #

running (warm up warm down) 20:00 [3]
shoes: NB 903's

Went over to Kathie's and ran to the cook oval. Al joined us here and we did some 300's.

Intervals 20:00 [4]
shoes: Nike Structure

5 x 300m at cook ovals, 30sec recovery. all about 1.10.
2.45 rec
4x 300m 30sec recover, a bit slower but still about 1.10
3minute rec
2 x 200m, about 47.

Friday Jan 28, 2011 #

mtb (Commute) 45:00 [3]

pilates (Jade) 30:00 [3]

Thursday Jan 27, 2011 #

running (Warm up warm down) 34:00 [3]
shoes: NB 903's

Home to aranda ovals via gossan and back.

Intervals (Mona fartlek) 20:00 [4]
shoes: NB 903's

Morning session at Aranda ovals with Kathie and Ruby. Cooler outside our apartment than in and legs felt better than they have for a while.

mtb (Commute) 45:00 [3]

Tuesday Jan 25, 2011 #

running (Warm up warm down) 20:00 [3]
shoes: NB 903's

Not feeling very good....

Intervals 25:00 [4]
shoes: NB 903's

6x lap of Reid ovals. Long recoveries.
2,48 - 3 minutes. Felt very heavy and no energy.

Monday Jan 24, 2011 #

swimming 30:00 [3]

800m at Dickson pool before breakfast at deli Marco.

mtb (Commute) 20:00 [3]

pilates (Jade) 30:00 [3]

Sunday Jan 23, 2011 #

gym (Spinning) 1:00:00 [3]

Saturday Jan 22, 2011 #

Event: Super Long World Champs III
 

running 2:10:00 [3]
shoes: Nike Structure

Super long world champs. Great course set by Andy, I only did about half and didn't really go to most controls because the forest is so thick and shitty so I stay on the tracks. Most of the girls ran as a group so good company. Great Sydney weather, good views and a cool tunnel.

Friday Jan 21, 2011 #

pilates (Jade) 30:00 [3]

Thursday Jan 20, 2011 #

mtb (Commute) 50:00 [3]

running (Warm up warm down) 20:00 [3]
shoes: NB 903's

Intervals 25:00 [4]
shoes: NB 903's

4 x 1k and 1x 400. meant to be 2 but I am struggling with ints this week, need to get back onto it after break at Christmas.

Also watch gave up the ghost last Saturday and only have a watch that times, it can't take splits so don't know recoveries but they were 200m.

4.03; 4.09; 4.25; 4.21; 1.39

Wednesday Jan 19, 2011 #

mtb (Commute) 50:00 [3]

gym (Spinning) 45:00 [3]

Orienteering 42:00 [3]
shoes: NB 903's

O at aranda hill

Tuesday Jan 18, 2011 #

running (Warm up warm down) 25:00 [3]
shoes: NB 903's

Intervals 25:00 [3]
shoes: NB 903's

6 x 600 at bilbies 200 recovery. I felt really bad today - even on the run throughs at the start and I blame paintball on Sunday. My body is working overtime trying to repair the bruises on my arms and legs and bumps on my head. I cut the session very short and didn't enjoy it.

All 2.30 except 4th was 2.35 and last was 2.22

Monday Jan 17, 2011 #

pilates (Jade) 30:00 [3]

Sunday Jan 16, 2011 #

mtb 1:30:00 [3]

2 black mountain reps

Saturday Jan 15, 2011 #

running (Warm up warm down) 25:00 [3]
shoes: NB 903's

To uc ovals and back.

Intervals 20:00 [3]
shoes: NB 903's

5x300m, 30sec recovery. From memory 1.18ish. 2.30jog. 4x300m 30 recovery. 2.30jog. 4x200m 30sec recovery about 58secs. Hot and tough.

Friday Jan 14, 2011 #

pilates (Jade) 30:00 [3]

mtb (Commute ) 50:00 [3]

Thursday Jan 13, 2011 #

mtb (Commute) 45:00 [3]

Intervals (Mona fartlk) 20:00 [4]
shoes: NB 903's

Morning Mona fartlek with Jo Fel Ria and Phoebe. Felt like lots of hills.

running (Warm up warm down) 25:00 [3]
shoes: NB 903's

Wednesday Jan 12, 2011 #

gym (Spinning) 45:00 [3]

Orienteering 31:30 [3]
shoes: NB 903's

mtb (Commute) 30:00 [3]

Tuesday Jan 11, 2011 #

mtb (Commute) 45:00 [3]

running (Warm up warm down) 24:00 [3]
shoes: NB 903's

Intervals 28:37 [4]
shoes: NB 903's

4 x gate to gate in Bruce ridge, 2 up 2 back. Phoebe, Ria and frank all came out this morning. Good session for 6.45am though way slower than last time I did it with Natalie.
6.06 1.29
5.25 2.28
5.55 1.57
5.25

Monday Jan 10, 2011 #

pilates (Jade) 30:00 [3]

mtb (Commute) 40:00 [3]

Sunday Jan 9, 2011 #

running 59:31 [3]
shoes: Nike Structure

Saturday Jan 8, 2011 #

running (warm up warm down) 16:00 [3]
shoes: NB 903's

Intervals 25:00 [4]
shoes: NB 903's

4x300 x 2 + 4 x 200 at UC ovals. Foot a bit funny so walked the long breaks. Sweaty.

1.15; 0.32
1.19;
1.50; (~1.20 with 30 rec from before); 30
1.24; 2.43
1.13;
1.42; 0.31
1.14; 0.27
1.21; 2.48
0.53; 0.30
0.59, 0.28
0.53, 0.27
0.53

Friday Jan 7, 2011 #

mtb (commute) 45:00 [3]

Thursday Jan 6, 2011 #

mtb (commute) 40:00 [3]

back to work

running (warm up warm down) 20:00 [3]
shoes: Blue DS trainer

XC 11:51 [4]
shoes: Blue DS trainer

3000m at the track. Not terrible considering, L foot a bit wierd and dodgy stomach which I have had since Monday. I died alot. Might try one again soon.

Laps:
1.22; 1.29; 1.33; 1.36; 1.36 (7.38 2k);
200m splits from then on:
0.50; 0.52; 0.50; 0.49; 0.50

Wednesday Jan 5, 2011 #

mtb 1:30:00 [3]

2 black mountain reps from home.

Tuesday Jan 4, 2011 #

running 20:00 [3]
shoes: Peagus

short jog for Kirby's training then some walking on the beach. Ben did intervals.

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