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Training Log Archive: Tynomite

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Running	13	10:22:53	52.33		84.21
Cycling	5	6:45:00	101.9	(15.1/h)	164.0	(24.3/h)
Rogaine	1	3:58:20	23.3	(10:14)	37.5	(6:21)
Gym	4	2:30:00
Orienteering	1	1:11:30	3.42	(20:55)	5.5	(13:00)
Total	20	24:47:43	180.95		291.21

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Monday Jun 29, 2009 #

Running tempo (Hyde Park) 36:40 [3] 6.36 km (5:46 / km)
ahr:155 max:170 shoes: Asics Gel Kayano XV

Run with the usual gang, plus my bro. Jenny didn't show any signs of being tired from a marathon - unbelievable. In fact i'm not even sure she did a marathon........

Pretty fast paced for me, on mostly flat roads.

Saturday Jun 27, 2009 #

Rogaine race (4 Hr Cyclogaine) 3:58:20 [3] ** 37.5 km (6:21 / km)
ahr:143 max:178 shoes: Merida MATS 500

Went in my first Cyclogaine for ages, with Greg Morcom. I was a little nervous going with Greg, as i was told he has been a start Mountain Biker. It was great fun, and we chose a pretty logical route i think, opting to do the majority of the hills first off. We did a few extra controls then what we had planned early on as we were feeling pretty good, but this led to skipping three controls towards the end because of exhaustion and time constraint. But we got ten extra points more then our original plan. This put us into 4th place overall and 3rd mens team, being beaten by Lee and Sue Merchant, Brett Merchant and Andrew Slattery, and Ruhi Afnan and Bruce Greenhalgh. Brett and Andrew won the event, being 5 minutes late and only missing one control off the map. Suprisingly though the event was run concurrently with a 6 hour foot rogaine which got cleaned up by David Talbot and Ryan Cox in under 5 hours. What does that say about the cyclists on the rogaine??

Good fun day, followed by BBQ and excess quantities of cake.

Thursday Jun 25, 2009 #

Running (Belair) 53:00 [3] 8.4 km (6:19 / km)
ahr:159 max:173 shoes: Asics Gel Kayano XV

One of the typical Belair night runs. I felt like i was a bit faster then usual, and i had Simon running with me for the majority of the time. It was a nice evening. I had to rush off to lose some kilos at the hairdresser.

Tuesday Jun 23, 2009 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
ahr:144 shoes: Asics Gel Kayano XV

Warm up to the loos and back via the Torrens, followed by cooldown around the track backwards after the intervals.

Running intervals 12:00 [3] 2.2 km (5:27 / km)
ahr:168 max:186 shoes: Asics Gel Kayano XV

4x 400 with 200 recovery
95,103, 105, 102.
I blame the slower time then before on the headwind on the east bound side of the track.

Monday Jun 22, 2009 #

Running (Brown Hill Creek) 58:30 [3] 9.5 km (6:09 / km)
ahr:153 max:177 shoes: Asics Gel Kayano XV

There's nothing quite like a shit day at work to bring you down. And there's nothing quite like a group of freinds who push you despite a distinct lack of motivation. I like my friends a lot better then i like my work, even though i'm a grump they were happy to run with me.

Sunday Jun 21, 2009 #

Orienteering race (Worlds End) 1:11:30 [3] *** 5.5 km (13:00 / km)
ahr:146 max:168 shoes: North Face

After a particularly bad nights sleep, i wasn't really that motivated to make my legs move much faster then a canter. Turns out that wasn't fast enough to beat Phil Davill. Then Simon when and embarrassed us all on that course by doing it in under 40min. It was a good course and provided some scenic entertainment. Pity that i was admiring the view while trying to run like Simon and took a tumble on some particularly sharp rocks. There's a little bit of me on that map now, and a little bit of that map in me now.

Thursday Jun 18, 2009 #

Running (Belair) 1:00:00 [3] 9.15 km (6:33 / km)
ahr:158 max:174 shoes: Asics Gel Trabuco XI

The typical Belair night run, i don't remember much about it now. Was it fun? Did i even go? I must've, just can't remember much about it.

Tuesday Jun 16, 2009 #

Running warm up/down (North Adelaide) 20:30 [2] 4.0 km (5:08 / km)
ahr:148 max:163 shoes: Asics Gel Kayano XV

From the cars to the hill via the loo and back.

Running intervals (Montefiore Hill) 24:00 [3]
ahr:157 max:190 shoes: Asics Gel Kayano XV

6 Intervals up Montefiore Hill (the long side). Couldn't really work out why I was doing it, and i was trying to convince the others i had no idea why i was doing them either. They never agreed with me.
2:10, 1:27, 1:23, 1:28, 1:27, 1:34.
Slacked off on the last one because i wasn't sure if i wanted to do it or not. I did it. and only 7 seconds slower.

Monday Jun 15, 2009 #

Gym (Circuit) 50:00 [3]
ahr:145 max:179

It was the gym, i sweated. It achieved what it needed to achieve.

Sunday Jun 14, 2009 #

Running (Brown Hill Creek) 41:00 [3] 7.0 km (5:51 / km)
ahr:151 max:168 shoes: Asics Gel Kayano XV

A very similar run from yesterday, only with Fern rather then Michael. It had a bit of a rain on us as we went, which ended up being somewhate refreshing. The track was definately soggier then yesterday and i got a little muddy and wet. Jolly good.

Saturday Jun 13, 2009 #

Running (Brown Hill Creek) 49:10 [2] 7.6 km (6:28 / km)
ahr:156 max:168 shoes: Asics Gel Kayano XV

Easy run with Michael, the goal was to keep to 155-160bpm on the HRM. We succeeded except for a couple of up hills. It was a pleasant run, followed up by a damn fine coffee (decaf of course).

Thursday Jun 11, 2009 #

Running (Belair) 55:00 [3]
shoes: Asics Gel Trabuco XI

I thought it was going to be a cold night, but it was actually pretty mild. We did a similar route to last week, up through the north west of the park to get to Echo Tunnel, then we cut it a little shorter and came down Jubilee Drive. I was running by myself for the most part, other then a couple of fleeting visits by John or Simon to tell me to hurry up. I don't think it was actually as harsh as that. It was pretty cool running through the parade at lights that was set up by all the waiting runners at the top of Quen Jubilee Drive.
My back was sore running up the hills, really needed to use my core rather then my back when holding my body up climbing those hills.

Wednesday Jun 10, 2009 #

Gym (Trainer) 40:00 [3]

Session with the trainer. Sneaky bugger kept adding weight after each set. This led to me being rather tired and dizzy. Worked on core, upper boddy and legs. My arms are so weak.

Tuesday Jun 9, 2009 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
ahr:147 max:165 shoes: Asics Gel Kayano XV

Running intervals 12:00 [5] 2.2 km (5:27 / km)
ahr:170 max:191 shoes: Asics Gel Kayano XV

4x400, 200 recovery.
90, 96, 101, 100.
My first speed session for a very long time. i bartered with Simon with regards to how much i have to do. I ended up doing more then i said i would. It wasn't as bad as i thought it'd be.

Monday Jun 8, 2009 #

Cycling (Portland) 1:00:00 [3] 11.5 km (11.5 kph)
shoes: Merida MATS 500

Australian Middle Distance Mountain Bike Orienteering Championships. It was cold, wet and it hailed. I opted out of the course i was entered in and halved the distance. Also took a friend for company too. Troy and I caused trouble in the forest as we tried to stay warm in the rain and hail. The hail was still frozen on the ground and didn't seem to melt the whole race.
Still it was good fun and the 4 hot donuts and hot dog afterwards was awesome.

Saturday Jun 6, 2009 #

Cycling (Nelson) 45:00 [3] 8.5 km (11.3 kph)
ahr:158 max:181 shoes: Merida MATS 500

Australian Sprint Mountain Bike Orienteering Champs.
Was good fun, i was a little nervous since i hadn't been on my mountain bike for ages. I ended up enjoying myself a lot. Although sand sucks.

Friday Jun 5, 2009 #

Note

Calves in agony right behind the knees. Have i overdone it this week? I'm walking like an 80 year old.

Thursday Jun 4, 2009 #

Running long (Belair Night) 58:03 [4] 9.0 km (6:27 / km)
ahr:161 max:177 shoes: Asics Gel Trabuco XI

I love these runs, but it's so hard to think of that while you are getting changed out of cycling gear.
It was a chilly start and took a good 10min to warm up into it, i even shivered for a bit. The loop took us up through the north west of the park then down to the Pines oval, then up through echo tunnel. That's where the climb really started. But once we were at the top it was apretty fun run back down Yilki Track then into Long gully. Simon and John zoomed into the darkness along the creek trail while i pottered along with the lights still on. Lauren and Zara took the road option. It was a fun run, i have very tight calves now, it's hurting behind the knee. That's probably because of last nights gym.

Cycling (Commute) 1:50:00 [1] 48.0 km (26.2 kph)

To work and home again. Nice morning for a ride. In the evening i was passed by the same guy that passed me the other week, managed to keep with him for quite sometime, until he ran a red light. He had the highest cadence of a rider i have ever seen on Unley Rd.

Wednesday Jun 3, 2009 #

Cycling (Commute) 1:40:00 [1] 48.0 km (28.8 kph)

To and from work. The bike is playing up a bit, need to get it looked at. Gears jumping, and motor not seeming so right. Otherwise a nice ride.

Gym (Personal Trainer) 35:00 [3]
ahr:142 max:172

Lots of leg work tonight, calves, and quads. 5min of calf raises is really quite painful.

Tuesday Jun 2, 2009 #

Running (North Adelaide) 45:00 [3] 7.8 km (5:46 / km)
ahr:159 max:180 shoes: Asics Gel Kayano XV

The old fashioned loop around North Adelaide except BACKWARDS. Woah. Nice pace, the fast people were being comets around me.
Curry after at Chefs of Tandoori, YUM. Mango Lassi YUM.

Monday Jun 1, 2009 #

Cycling (Commute) 1:30:00 [1] 48.0 km (32.0 kph)

Commute to and from work. It was cold, and fun.

Running (Clapham) 33:00 [3]
ahr:145 max:156 shoes: Asics Gel Kayano XV

V easy run as a warm up before going to the gym. Wasn't overly motivated.

Gym (Circuit) 25:00 [3]

Upper body and core work in the gym with Troy, wasn't my best effort, but there has definately been some improvement since i first started.

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