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Training Log Archive: Nieuwy

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Rogaining1 3:50:57 19.8(11:40) 31.87(7:15) 810
  Cycling4 2:21:11 42.25(18.0/h) 68.0(28.9/h) 540
  Running1 38:31 3.98(9:41) 6.4(6:01) 200
  Total6 6:50:39 66.03(6:13) 106.27(3:52) 1550

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Sunday Mar 20, 2016 #

(rest day)

Legs sore, very tired and could hardly walk.

Saturday Mar 19, 2016 #

4 PM

Rogaining race 3:50:57 [4] 31.87 km (7:15 / km) +810m 6:26 / km
shoes: Asics Gel Cumulus 16

4hr Twilight Rogaine with Lauren

Prepared Lauren before the start that I was unfit and probably wouldn't last 4 hours. I had worked out a rough route before Lauren got there and she seemed pretty happy with it, we just made a couple of adjustments. We decided to get everything in the SW corner before heading up Olave Hill. From 85 we were going to head back up the hill, but decided on the spot to go down and up long gully to 53 to save a bit of climb. Lost a bit of time on 80, went a bit too far south before realising and heading back. At 94 the furthest point at 1hr 58, our goal was to be there by 2 hours, so happy with that. Went a little bit past 72 and had to go back. Lost a bit of time going down the gully from 81 to 60, it was way too thick and at the bottom I managed to fall into some blackberries when the tree I was holding onto snapped. From 90 to 93 veered a little left and was in the next gully, so took a little longer to get there. Also on the way there way water bladder broke and gatorade started running down my back, legs and into my shoes, so no water for the last 90 mins apart from a short stop at the tap at Pines oval. Managed to not see 63 on the ground behind a tree and went past, then back again. From around here I started to struggle and found the hills tough. We skipped 21, but had heaps of time at the end and should have got it. Walked a bit of the last section through the streets, but my pace was quick and L had to jog to keep up. Got back with 9 mins to spare. Only had 2 km splits over 10 mins, first was up olave hill and second was down the thick gully.

Very surprised to hear that we had won, I was not expecting that.

Thursday Mar 17, 2016 #

5 AM

Cycling 30:26 [3] 17.0 km (33.5 kph) +45m

To work. Felt good this morning.
2 PM

Cycling 40:50 [3] 17.0 km (25.0 kph) +225m

Ride home. Northerly wind was not helpful to me at all. Toughest and slowest ride for a while.

Wednesday Mar 16, 2016 #

5 AM

Cycling 31:08 [3] 17.0 km (32.8 kph) +45m

To work. Left 10 mins later than I normally would, so I was rushing a bit. Legs felt tired, but cycling muscles felt ok.
2 PM

Cycling 38:47 [3] 17.0 km (26.3 kph) +225m

Home from work. A bit warm today. Felt ok for the first half, but seemed sluggish from NE rd.

Tuesday Mar 15, 2016 #

6 PM

Running 38:31 [3] 6.4 km (6:01 / km) +200m 5:12 / km
shoes: Adidas Kanadia 7

Morialta. Small turnout and none of us felt like doing much, so we just went to the top of first falls and back. Legs very tired, but better after the run.

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