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Training Log Archive: ian

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
paddling	8	6:31:28	35.48	(11:02)	57.1	(6:51)
running	8	5:06:55	32.93		53.0		850
cycling	3	3:36:00	63.38	(3:24)	102.0	(2:07)
strength and conditioning	1	15:00
Total	20	15:29:23	131.79		212.1		850

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Monday Jan 31, 2011 #

7 AM

running (intervals) 25:00 [5] 4.0 km (6:15 / km)

Intervals with Tim. 5 x 400m all 69-70 sec, 90 sec jog recov.

8 AM

paddling 59:38 [4] 10.0 km (5:58 / km)

Long paddle from Sandy Bay down to Kingston-ish and back. Fishies were jumping.

Sunday Jan 30, 2011 #

Note
(rest day)

did a 2hr bush walk with julz up to collins cap. it's windy up there.

strength and conditioning 15:00 [3]

Friday Jan 28, 2011 #

6 AM

cycling 1:42:00 [4] 44.0 km (2:19 / km)

Rode out to Granton and then in to the city with Julz to her work. One of her colleagues brought in muffins and Julz said I could have one so I had two and a cup of tea and left before I got caught eating extra muffins.

4 PM

paddling 30:00 [5] 2.0 km (15:00 / km)

10 x 200m reps at around 90% with 60 sec recovery. Found a new place to launch in to the river but it's stinky.

Thursday Jan 27, 2011 #

8 AM

paddling 45:00 [4] 7.0 km (6:26 / km)

A hardish paddle from Kingston Beach to Taroona and back with a few extra laps back at Kingston. Nice weather, don't want to go to work.

Wednesday Jan 26, 2011 #

12 PM

running 50:00 [3] 8.0 km (6:15 / km)
shoes: adidas supernova glide

We went to the end of the Tasman Peninsula (Lime Bay, the only warm water beach in Tassie) and ran some trail to some other beach and back. We then walked to some other third beach and ate lunch. Walking was boring.

Tuesday Jan 25, 2011 #

3 PM

cycling 1:02:00 [5] 31.0 km (2:00 / km)

From work out to Austin's Ferry and back with a few laps around Cadbury's.

Monday Jan 24, 2011 #

6 PM

running (intervals) 20:00 [5] 5.0 km (4:00 / km)

4 x 400m with Timbo. All between 71 - 79 sec. We're starting soft and building up over the next 6 weeks to spew-hard superstars. I told this to Julz and she said we were lame.

Sunday Jan 23, 2011 #

8 AM

paddling 40:00 [3] 5.5 km (7:16 / km)

An easy paddle from Taroona Beach.

Saturday Jan 22, 2011 #

11 AM

cycling 52:00 [4] 27.0 km (1:56 / km)

A short ride with Julz through the Coal River Valley. Had lunch at Richmond Bakery afterwards and then bought some wine. Now we'll get pissed and watch porn, or perhaps the Tour Down Under.

C • hmmm well i was at the tou... 2

Friday Jan 21, 2011 #

7 AM

paddling 1:38:00 [3] 14.0 km (7:00 / km)

A long paddle in some reasonable swell from Kingston Beach.

10 AM

running 20:00 [3] 5.0 km (4:00 / km)

This was supposed to be a long run with Hanny but when I got to her place she was eating breakfast in her pyjamas and had completely forgotten. So I had some banana bread, waited until it started raining and then went for a short run along the Pipeline on my own. Yes, it doesn't make sense.

C • Not at all :-) 1

Thursday Jan 20, 2011 #

8 AM

paddling 40:00 [3] 5.5 km (7:16 / km)

An easy paddle on calm water from Sandy Bay before work. Today is one of those nice days where work shouldn't be part of the day's activities. Sigh.

Wednesday Jan 19, 2011 #

6 PM

running 25:35 [5] 7.0 km (3:39 / km)

Pipeline run. Felt great today. Ran this 2 mins faster than the last time I did 7km.

Tuesday Jan 18, 2011 #

6 AM

paddling 40:50 [5] 6.7 km (6:06 / km)

Ocean ski race at Sandy Bay......errrrr it was tough.

Monday Jan 17, 2011 #

7 AM

paddling (8 x 800m reps) 38:00 [4] 6.4 km (5:56 / km)

Hard reps along Kingston Beach. The water was pretty flat so no help or resistance from swell. Pretty tired but Breadd coffe woke me up, a bit.

6 PM

running 36:00 [3] 7.0 km (5:09 / km)

An easy run with Tim from the Centotaph, down to the wharves, to Sandy Bay and back. Legs were a bit sore after yesterday's run.

Sunday Jan 16, 2011 #

6 AM

running 20:00 [3]

I think I'll start logging on AP again. This was a small early am warm up before a 17km trail run later today from Doo Town to Fortescue Bay on the Tasman Peninsula.

10 AM

running race 1:50:20 [5] 17.0 km (6:29 / km) +850m 5:12 / km

Tassie Trail Run race #1 Tasman Peninsula.
A pretty solid run, esp up the hills where I gained most time on other runners. I ran with a couple of guys and was able to break away in the last km. Finished 6th overall. Weather was great. Check Julz' FB for pics of the awesome scenery.

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