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Training Log Archive: Berko

In the 7 days ending Jun 14, 2009:

activity	#	time	miles		km		+m
Gym	3	4:00:00	13.36		21.5		550
Running	2	1:02:36	6.18	(10:08)	9.95	(6:17)
Riding	1	48:07	7.71	(6:15)	12.4	(3:53)
Orrienteering	1	18:15
Total	6	6:08:58	27.25		43.85		550

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Sunday Jun 14, 2009 #

Running (Night run) 30:11 [3] 5.08 km (5:56 / km)
shoes: Mizuno Wave Inspire 5

convinced myself to do a run around town. had to change from the normal route a bit because apparently the route i take is "too dangerous" late at night. it didn't really mater, i ended up running a bit longer than normal, but there is a bit less uphill running.

C • Hi 12

Saturday Jun 13, 2009 #

Riding 25:25 [3] 6.2 km (4:06 / km)
shoes: Mizuno Wave Inspire 5

Rode to the gym. had to take it a bit easy at first cause my knee hadnt done any riding since the injury, but after about 10 minues it was fine.

Gym (Treadmill) 50:00 [3] 7.1 km (7:03 / km) +186m 6:14 / km
shoes: Mizuno Wave Inspire 5

did intervals and treadclimb. wasnt up to doing the next set of intervals so i just did a quick ten minute run

Gym (Weights) 30:00 [3]

did weights for the third time this week. think i might give them a break for a little while

C • weights 2

Riding 22:42 [3] 6.2 km (3:40 / km)
shoes: Mizuno Wave Inspire 5

rode home again. did it in a quicker time than the first ride which is suprising cause i was heaps tired.

Friday Jun 12, 2009 #

Note
(rest day)

rest days are awesome

Thursday Jun 11, 2009 #

Gym (Treadmill) 50:00 [3] 7.1 km (7:03 / km) +182m 6:15 / km
shoes: Mizuno Wave Inspire 5

did the same thing as yesterday. two sets of intervals and 20 minutes on the treadclimb. felt pretty good for most time except for some reason my upper body was aching while i was running. weird

Gym (Weights) 30:00 [3]

same routine as yesterday

Wednesday Jun 10, 2009 #

Gym (Treadmill) 50:00 [3] 7.3 km (6:51 / km) +182m 6:05 / km
shoes: Mizuno Wave Inspire 5

got straight into the intervals which i thought id struggle with cause of the lack of training, but it was pretty easy so ill hav to put the speed up for next time. then did 20 minutes on the treadclimb (boring) and then more intervals for less time at much faster speeds than the last lot.

Gym (Weights) 30:00 [3]

did weights for about half an hour. managed to increase the benchpress weight a bit. bloddy hard though, and i still hav trouble with my rist sometimes from wen i broke it last year

Tuesday Jun 9, 2009 #

Running 32:25 [3] 4.87 km (6:39 / km)
shoes: Mizuno Wave Inspire 5

decided to go for a run but prob should have gone before dinner instead of right afterwards. nearly brought it all back up but ill spare the details. apart from that i felt quite good. pleased to see my knee is fixed

Monday Jun 8, 2009 #

Orrienteering race (QB-3 Day 3) 18:15 [3] **
shoes: Mizuno Wave Inspire 5

this course was pretty fun. felt like i was moving pretty quickly and did a fairly respectable time by my standards. pleased with the result and happy to be in the team

C • good time 2

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