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Training Log Archive: Nieuwy

In the 7 days ending Mar 27, 2016:

activity # timemileskm+m
  Running2 3:13:25 20.61(9:23) 33.17(5:50) 630
  Cycling4 2:16:25 42.25(18.6/h) 68.0(29.9/h) 540
  Golf1 1:00:00
  Total7 6:29:50 62.86 101.17 1170
  [1-5]6 5:29:50

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Sunday Mar 27, 2016 #

9 AM

Running 2:44:01 [3] 28.5 km (5:45 / km) +442m 5:20 / km
shoes: Asics Gel Cumulus 16

Ultra long training.

After the rogaine last week, I know I can make the distance, so I thought I would go for another long run to get the legs used to it.

Started off the same as my normal long run loop. Up Seaview, Range rd Nth, then at NE rd went East, then Houghton Hollow rd, through Houghton, up Blackhill rd to pop out at the Inglewood Inn. Through Inglewood, then up Paracombe rd, this was a slog, gradual up hill for 3 -4km, then undulating for another 2-3km. All the way around and past the golf course, then Range rd Sth. Had a rest here for 5 mins and had a muesli bar, gel, and sugar tablets. Along the track parallel to the rd, then down through Anstey Hill the normal way, then Haines rd, Grenfell and home. The last couple of hills on Haines up to the park from Grenfell were tough, but made it without having to walk.

Pretty happy with this, managed to stay around the same pace for the whole run. Was looking to do around 6min/km, so 5.45 is nice.

Friday Mar 25, 2016 #

Golf 1:00:00 [0]

9 holes at Geoff Heath par 3. First sport of the traditional Good Friday Backyard Olympics. Other sports for the rest of the day were Bocce, air hockey, fusball, wii bowling, space invaders and a lap of the clipsal track in a v8 on the driving sim.

My golf game was better than previous years. Got a par and a couple of 4's, but also a couple of blow outs as normal. Ended up with 47 I think, which was good enough for 4th out of 6.

Got 3rds and 4ths all day to end up 3rd overall. Not as good as my 1st 2 years ago.

Thursday Mar 24, 2016 #

5 AM

Cycling 30:20 [3] 17.0 km (33.6 kph) +45m

To work. Legs a bit tired for first few mins.
2 PM

Cycling 38:37 [3] 17.0 km (26.4 kph) +225m

To home. Had some fast and slow patches today. Started raining 10 mins after I got home, that would've been nice to cool me down.

Wednesday Mar 23, 2016 #

(rest day)

Plasma donation.

BP 122/68 HB 150 Pulse 54

I have done my 4 months of plasma after going overseas, so should be back to platelets next time.

Tuesday Mar 22, 2016 #

5 AM

Cycling 30:04 [3] 17.0 km (33.9 kph) +45m

To work. Seemed very easy this morning.
2 PM

Cycling 37:24 [3] 17.0 km (27.3 kph) +225m

Felt pretty good.
6 PM

Running 29:24 [3] 4.67 km (6:18 / km) +188m 5:14 / km
shoes: Adidas Kanadia 7

Morialta. Just an easy one tonight. Legs and glutes still a bit sore from Saturday. To the top of first and across the creek, then down the other side. Felt a bit better at the end.

Monday Mar 21, 2016 #

(rest day)

Was going to ride to work, but took too long to have breakfast and wouldn't have made it in time.

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