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Training Log Archive: Fly'n

In the 7 days ending Mar 4, 2007:

activity	#	time	miles		km		+m
Running	2	3:37:00	19.36	(11:13)	31.15	(6:58)	874
Mt Biking	1	1:46:05	16.78	(9.5/h)	27.0	(15.3/h)	775
Orienteering	1	1:07:00					204
Gym	1	41:00
Total	4	7:11:05	36.13		58.15		1853

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Sunday Mar 4, 2007 #

Mt Biking race 1:46:05 [5] 27.0 km (15.3 kph) +775m
ahr:172 max:191 shoes: Specilized MtBike Shoes

R&R race at Riverhead, first real sort of mt bike race, was bloody hot and bloody hilly. Had good crash near start when dickhead whipped out in front of me (after he had sprinted to get ahead of me and Neil before the single track) Finished 2 mins down on Neil and 20 down on Tom

C • Good Effort 1

Saturday Mar 3, 2007 #

Running long (Off Road) 2:04:00 [3] 18.0 km (6:53 / km) +420m 6:10 / km
ahr:156 max:190 shoes: Adidas SuperNova Trial

Long run with Neil, from Gardens, up hill over new mt bike tracks, down back and out through to edge of Decks Head down that to Coastal strip, a bit through there, then a bit along beach, before back through coastal and through and over the top of the estate (pushed a bit coming up the hill, felt pretty good, thought we were both impressive) and into the pool!!! it was bloody hot

Friday Mar 2, 2007 #

Note
(injured)

Physio - last day of O week = BEER

Thursday Mar 1, 2007 #

Gym 41:00 [2]
ahr:116 max:160 (injured) shoes: Asics Kayano XI

Gym session, 15 min cycle, core, ankle and lower legs exercises

Orienteering (Warm up/Cool down) 21:00 [3] *** +59m
ahr:147 max:170 (injured) shoes: Inov8 Mudclaw 330

To and from training session in middle of Celebre

Orienteering tempo (memory/reps) 46:00 [4] **** +145m
ahr:164 max:193 (injured) shoes: Inov8 Mudclaw 330

Memory rep session, common pivot with control around outside, remember leg, do it without map and back, next one. Did it all as up-tempo session, had a couple of cock ups when not reading the control circle at all. Good session

Wednesday Feb 28, 2007 #

Note
(injured)

O week, beer

Tuesday Feb 27, 2007 #

Running 32:00 [3] 4.65 km (6:53 / km) +60m 6:28 / km
ahr:142 max:176 (injured) shoes: Asics Kayano XI

Morning jog, legs felt like crap before hand but ok during, ankle still not right starting to become a real pain in the ass

Running 20:00 [3] 3.0 km (6:40 / km) +31m 6:20 / km
ahr:144 max:165 shoes: Asics Kayano XI

warm up, down to Kell park, bit in and out of there then along creek to bottom of hill

Running intervals (Hill) 25:00 [4] 3.5 km (7:09 / km) +310m 4:57 / km
ahr:163 max:194 shoes: Asics Kayano XI

4 x Hill reps, same hill as last time, 3:09, 3:09, 3:15, 3:15 all with 3:30 rest (down and 30 sec off last time) Guts turning over big time from free lunch at uni, sausage, pizza and kebab not good pre-training food. Ankle bit sore on last one

Running 16:00 [3] 2.0 km (8:00 / km) +53m 7:04 / km
ahr:144 max:172 shoes: Asics Kayano XI

Jog home from top of hill, round track out to along creek, back along through Lucas Creek accomidation and up hill to home

Monday Feb 26, 2007 #

Note
(injured) (rest day)

Physio and first day back at uni = beer and cricket

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