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Training Log Archive: Wonkey Donkey

In the 31 days ending Dec 31, 2006:

activity # timemileskm+m
   Mountain Bike3 6:07:57 51.26(7:11) 82.5(4:28) 41028 /31c90%
  Running2 1:30:23 7.52(12:01) 12.1(7:28) 120
  Orienteering1 59:26 4.97(11:57) 8.0(7:26) 8522 /30c73%
  Turbo Training1 45:00 9.32(4:50) 15.0(3:00)
  Total7 9:22:46 73.07(7:42) 117.6(4:47) 61550 /61c81%
averages - sleep:7.6 rhr:54 weight:90kg

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Saturday Dec 30, 2006 #

Mountain Bike long 3:07:57 [4] * 40.5 km (4:38 / km) +410m 4:25 / km
ahr:161 max:180 spiked:28/31c rhr:56 slept:7.5 weight:90kg

Around Aldershot Long O MTB 28km
Mainly Trail/Street, muddy and sandy in places. Really needed mapboard, map became tattered and muddy.

Friday Dec 29, 2006 #

Running tempo 29:56 [3] 4.5 km (6:39 / km) +120m 5:52 / km
ahr:160 max:178 rhr:54 slept:7.5 weight:90kg

Purlieu run from car park, small hills, brashings and muddy paths, streams filling up after rain. 2 minutes slower than summer run.

Wednesday Dec 27, 2006 #

Running hills (Harnham) 1:00:27 [3] 7.6 km (7:57 / km)
ahr:156 max:181 rhr:54 slept:8.0 weight:90kg

First time back with IIF, took the hills steady, but consistent, laps as follows:
Warm up: 9:02
1 = 4:02 Ave 84%
2 = 4:07 Ave 90%
3 = 4:28 Ave 85%
4 = 4:36 Ave 89%
5 = 4:38 Ave 85%
6 = 4:40 Ave 86%
7 = 4:47 Ave 90%
8 = 4:37 Ave 91%
9 = 4:45 Ave 91%
10 = 4:42 Ave 89%

Tuesday Dec 26, 2006 #

Orienteering race (Score) 59:26 [4] *** 8.0 km (7:26 / km) +85m 7:03 / km
ahr:174 max:183 spiked:22/30c rhr:50 slept:8.0 weight:90kg

Wimborne New Year Score Event. First run for 2 months, knees felt good.

Sunday Dec 24, 2006 #

Mountain Bike hills 1:30:00 [2] 18.0 km (5:00 / km)
rhr:54 slept:8.0 weight:90kg

Good fast 9km to start, followed by hard climbing through woods, v.muddy, rest singletrack. Knee felt good throughout

Wednesday Dec 20, 2006 #

Turbo Training tempo 45:00 [3] 15.0 km (3:00 / km)
rhr:54 slept:7.0 weight:90kg

Sunday Dec 17, 2006 #

Mountain Bike tempo 1:30:00 [3] 24.0 km (3:45 / km)
rhr:54 slept:7.0 weight:90kg

Good steady ride, mainly on good roads and tracks with a few steep climbs.

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