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Training Log Archive: Nieuwy

In the 7 days ending Jan 8, 2017:

	activity	#	time	miles		km		+m
	Cycling	6	5:16:38	86.62	(16.4/h)	139.4	(26.4/h)	1666
	Running	2	1:59:54	13.76	(8:43)	22.15	(5:25)	628
	Orienteering	2	45:31	5.65	(8:04)	9.09	(5:00)	129
	Total	10	8:02:03	106.03	(4:33)	170.64	(2:49)	2423
averages - rhr:53

2:03

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Sunday Jan 8, 2017 #

8 AM

Running 1:16:13 [3] 14.1 km (5:24 / km) +300m 4:53 / km
ahr:150 max:181 shoes: Asics Gel Cumulus 18

Bridgewater run. Heysen trail out to Hahndorf and back up Silver rd and along the creek to finish. Did my usual push up Heysen rd past The Cedars (I like that road). Struggled a bit up Silver rd, I think the hills from yesterday caught up with me.

Saturday Jan 7, 2017 #

6 AM

Cycling 2:03:00 [3] 50.2 km (24.5 kph) +776m

It was 32 degrees at home at 6am and I knew the 2 biggest hills would have no shade, so was expecting a really tough, hot ride. But when I got into the hills it cooled considerably to 24 at Chain of Ponds, so was actually quite nice.

Up Seaview, Range rd Nth, Chain of Ponds, Kersbrook, Mt Gawler, Sampson Flat, Snake Gully, Golden Grove, Home. Mt Gawler is really tough, I don't like it. Snake Gully has been tough for me, but today it seemed much easier (tail wind helped). Just before I got home I realised my legs felt better than at the start and I kind of wanted to go further, but it was a bit warm back in the suburbs.

Friday Jan 6, 2017 #

Event: Twilight Series Event 6 - Coromandel Valley - Craigburn – Flagstaff Hill

6 PM

Orienteering race 28:18 [4] 5.39 km (5:15 / km) +99m 4:49 / km
ahr:173 max:185 shoes: Asics Gel Cumulus 18

Twilight series at Coro Valley

My car said 42 degrees when I left home, so wasn't really looking forward to this. A bit cooler when I got there, but still didn't want to be in the sun. Started off fairly slow, but picked up the pace a bit. The hills were a bit tough and I slowed towards the end. Pretty happy with my route choice.

Thursday Jan 5, 2017 #

4 PM

Note
rhr:53 (rest day)

Plasma donation

BP 133/81 HB 145 HR 53

Wednesday Jan 4, 2017 #

5 AM

Cycling 31:45 [3] 17.0 km (32.1 kph) +45m
ahr:129 max:175

To work. Legs a bit tired this morning.

2 PM

Cycling 41:21 [3] 17.0 km (24.7 kph) +225m
ahr:128 max:153

Home from work. Easterly was stronger today, so made it tough and slow.

Tuesday Jan 3, 2017 #

5 AM

Cycling 31:57 [3] 17.0 km (31.9 kph) +45m

Nice easy ride to work.

2 PM

Cycling 39:52 [3] 17.0 km (25.6 kph) +225m

Home from work. Easterly made it a bit tougher coming home.

6 PM

Running 43:41 [3] 8.05 km (5:26 / km) +328m 4:30 / km
ahr:166 max:183 shoes: Asics Gel Sonoma 2

Morialta. First time since I did my ankle a couple of months ago. Legs were a bit tired from riding today, so didn't push too hard. Track is very rough in some spots, it seems worse than before. 6.20 for deep view.

Monday Jan 2, 2017 #

7 AM

Cycling 48:43 [3] 21.2 km (26.1 kph) +350m
ahr:164 max:221

Anstey Hill same loop as 2 days ago, but by myself. Nice ride to start the day.

10 AM

Orienteering 17:13 [5] 3.7 km (4:39 / km) +30m 4:28 / km
ahr:174 max:190 shoes: Asics Gel Cumulus 18

Keithcott Farm sprintervals.

20 of us turned up to run the courses that I set in 2010 for schools team training. Put the tapes out yesterday and found some construction which meant some map and course adjustments were needed.

4 short courses were fast and fun. 2 groups went off in mass starts for each one, which the older people didn't like too much. I felt ok for the first couple, but then got tired and slowed for the last 2, especially up the hill in the 2nd half of the last one.

C • 20people!!!its almost like ... 3

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