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Training Log Archive: Fly'n

In the 7 days ending Mar 18, 2007:

activity	#	time	miles		km		+m
Orienteering	2	2:04:00					320
Mt Biking	1	2:00:00	18.64	(9.3/h)	30.0	(15.0/h)	590
Running	1	59:00	5.97	(9:53)	9.6	(6:09)	211
Other	1	49:00
Gym	1	42:00
Swim	1	33:00
Total	5	7:07:00	24.61		39.6		1121

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Sunday Mar 18, 2007 #

Mt Biking 2:00:00 [3] 30.0 km (15.0 kph) +590m
ahr:145 max:179 shoes: Specilized MtBike Shoes

At Bike park in the rain with Claire, she was impressive to start with setting a new fastest time to top intersection and only cruising, then but after I picked it up she was just like the Eels after the kick off whistle, falling behind. Left her at 70 min and picked it up more before bike starting playing up due to wet sand everywhere, bloody chain suck

Swim warm up/down (Aqua Jogging) 33:00 [2]
ahr:124 max:159

Aqua jogging for 30 mins then couple of laps swimming except I sink. Trying to get achilles loosened up

Saturday Mar 17, 2007 #

Orienteering 50:00 [3] **** +125m
ahr:143 max:172 (injured) shoes: Inov8 Mudclaw 330

Morning training on Celebre, Achilles sore and tight, spent first 30 trying to warm them us to see if would come right but didn't..fuck

Friday Mar 16, 2007 #

Note

Physio. Ankles sore, and shins not starting to feel to good. Spent $600 on new shoes today maybe this will help

Thursday Mar 15, 2007 #

Gym 42:00 [2]
ahr:107 max:140 shoes: Asics Kayano XI

Gym session, 15 min bike then core, ankle and legs

Wednesday Mar 14, 2007 #

Other (Squash) 49:00 [4]
ahr:167 max:195 shoes: Asics Kayano XI

Squash with Andrew, hard out did a lot of sweating, forgot my shorts lucky I prefer long leg undies

Orienteering tempo 43:00 [4] **** +140m
ahr:171 max:190 shoes: Inov8 Mudclaw 330

Training on Pot Luck, Turns exercise at close to race pace with Jager, planning a leg ahead while other person is doing current leg then fly through controls. Going quick to start with both started to tire near the end and eased up on a few discussing where control should be.

Orienteering 31:00 [3] **** +55m
ahr:157 max:181 shoes: Inov8 Mudclaw 330

Second exercise at Pot Luck, ment to be high navigation course. Followed Tom around it giving some advice on a couple of legs. Awesome area

Monday Mar 12, 2007 #

Running 44:00 [3] 7.1 km (6:12 / km) +141m 5:38 / km
ahr:152 max:185 shoes: Asics Kayano XI

Warm up for strides, then bit of a run after that included 5 accelerations. Run through Kell Park and through uni walkway and to highway where hill is, After out through bottom campus and then home. Just beating the rain, hopefully it will soften the ground up which is as hard as the knobs of hell

Running intervals (Strides) 15:00 [4] 2.5 km (6:00 / km) +70m 5:16 / km
ahr:167 max:176 shoes: Asics Kayano XI

Al striding session, 30 sec striding slightly downhill with cruise back. Did 10 that had 1 min back. Nice session, although legs didn't feel so good

Note

Had physio, nothing too bad today, still a bit tight in calfs but not sore. Ankles seem ok as well, did hurt at physio. Could feel calfs while training hoping good stretch after will help tomorrow

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