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Training Log Archive: Nieuwy

In the 7 days ending Jan 27, 2017:

activity	#	time	miles		km		+m
Cycling	6	3:25:27	63.38	(18.5/h)	102.0	(29.8/h)	810
Running	4	2:41:37	16.81	(9:37)	27.05	(5:58)	557
Orienteering	3	1:09:14	7.99	(8:40)	12.86	(5:23)	119
Total	13	7:16:18	88.18	(4:57)	141.91	(3:04)	1486

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Friday Jan 27, 2017 #

5 AM

Cycling 31:38 [3] 17.0 km (32.2 kph) +45m

To work. A bit of a head wind this morning.

C • I thought you were meant to get today off work! 4

2 PM

Cycling 37:54 [3] 17.0 km (26.9 kph) +225m

Home from work. I think the wind was drunk, it seemed to turn around 180° from beginning to end of the ride.

8 PM

Running warm up/down 4:18 [3] 0.75 km (5:44 / km)
ahr:141 max:149 shoes: Asics Gel Sonoma 2

2 laps of the oval

9 PM

Orienteering 32:50 [3] 6.26 km (5:15 / km) +77m 4:56 / km
ahr:168 max:177 shoes: Asics Gel Sonoma 2

Wadmore Park Night O - Day 2 of the 3 days

Lots of people out again for another mass start loop race. I was well behind from the start after taking a wide route to the track across the creek. Saw Simon and Stefano not punch a control I was sure i was mine at 2, so stopped to check the code, and made sure to check all codes after that. I was swapping places with Stefano for the first map, then I lost time on 11, but I must have passed him not long after. Ended up 2nd again behind Simon. Nav was a bit scrappy, overshooting a few controls or going down the wrong tracks. Lots of fun though!

10 PM

Orienteering 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics Gel Sonoma 2

Picking up controls

Thursday Jan 26, 2017 #

7 AM

Running 1:20:52 [4] 13.2 km (6:08 / km) +284m 5:32 / km
ahr:163 max:188 shoes: Asics Gel Cumulus 18

Australia Day Marion Coastal Trail Run.

Started from Seacliff, not Brighton like we sometimes do to avoid the 2km along the beach each way. Right ankle was very stiff this morning before I left home and was bit worried about it with all the stairs. About 2km before the main stairs start, so that was enough to warm it up, but still a bit cautious and only took a max of 2 at once going down. Other than the ankle, felt pretty good for this, still pretty strong on the climbs all the way back.

Now for a nap

8 PM

Running warm up/down 5:00 [3] 0.85 km (5:53 / km)
shoes: Asics Gel Sonoma 2

A couple of laps of the oval.

9 PM

Orienteering 15:08 [4] 3.1 km (4:53 / km) +18m 4:45 / km
ahr:173 max:184 shoes: Asics Gel Sonoma 2

Night o in Belair. Event 1 of the Australia Day 3 Days

Lots of fun and so many people out. Mass start with different loops coming back to a pivot control. Had the same course as Simon, but didn't see him after the first loop. Ended up 2nd about 2 mins down on Simon.

Orienteering 11:16 [3] 2.0 km (5:38 / km) +24m 5:19 / km
ahr:159 max:170 shoes: Asics Gel Sonoma 2

Optional 2nd part of the course around the golf course. A bit stuffed for this and was behind Jack most of the way until he exited a control the wrong way and I got past. Long day.

Wednesday Jan 25, 2017 #

5 AM

Cycling 30:05 [3] 17.0 km (33.9 kph) +45m

To work. Nice cool morning. Had a good run with no stops in the 2nd half, so was pretty quick for that bit.

4 PM

Cycling 33:12 [3] 17.0 km (30.7 kph) +225m

Home from work. Tail wind helped me to a new PB for the ride home. Felt pretty good on the bike today, a couple of rest days has helped.

Tuesday Jan 24, 2017 #

Note
(rest day)

Very tired today. At least I got away from work at 3, not 6pm today. Had plans of going to Morialta but a nap when I got home was a better option for me today.

Monday Jan 23, 2017 #

Note
(rest day)

Work from 6am til 6pm, then TT meeting from 7.30 til 11pm doesn't leave any time for training!

Sunday Jan 22, 2017 #

8 AM

Running 1:11:27 [3] 12.25 km (5:50 / km) +273m 5:15 / km
ahr:154 max:173 shoes: Asics Gel Cumulus 18

Bridgewater run.

Heysen trail, Wilson rd to Mylor, then Bandicoot trail back. Legs were very tired again this morning and I didn't get enough sleep last night, so I mostly took it easy.

Saturday Jan 21, 2017 #

5 AM

Cycling 31:49 [3] 17.0 km (32.1 kph) +45m

To work. Legs still tired, so just took it easy. Almost killed by a taxi who didn't see me.

12 PM

Cycling 40:49 [3] 17.0 km (25.0 kph) +225m

Home from work. A bit stuffed and couldn't be bothered about riding fast. A bit disapointed about missing out on Pewsey Vale today.

C • You can go to Goolwa next weekend! 2

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