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Training Log Archive: Mik

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Run	15	21:15:51	115.2	(11:04)	185.4	(6:53)	4720
	Ride	11	20:11:37	176.35		283.8
	Trek	2	13:20:30	35.42	(22:36)	57.0	(14:03)	4587
	Kayak	2	1:59:00	9.44		15.2
	Gym	2	1:00:00
	Total	31	57:46:58	336.41		541.4		9307
averages - sleep:9

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Friday Apr 30, 2010 #

10 AM

Ride (Wind trainer) 1:00:00 [3]
shoes: Giant Road

Session on the wind trainer, included 2 x 5 mins efforts, ans 1 x 10 min effort - all on Level 4. Felt good.

Thursday Apr 29, 2010 #

10 AM

Run 1:14:55 [3] 14.0 km (5:21 / km)
shoes: Nike Zoom Structure

To Frankston and back on the KCT and Foreshore Tks. Did it easy again.

Wednesday Apr 28, 2010 #

10 AM

Run 40:00 [3] 7.3 km (5:29 / km)
shoes: Nike Zoom Structure

To Seaford and back on KCT. Did it easy!

1 PM

Ride (Wind trainer) 2:30:00 [3]
shoes: Giant Road

Watched Training Day whilst doing a steady effort. Good movie.

4 PM

Gym 30:00 [3]

5 sets of sit-ups (15), push-ups(10), dips(15) and bent over row (10) on each side.

Sunday Apr 25, 2010 #

9 AM

Run 1:21:30 [3] 13.0 km (6:16 / km) +582m 5:07 / km
shoes: Nike Zoom Structure

Normal Moggs Creek loop.

11 AM

Run 4:14:30 [3] 26.5 km (9:36 / km) +2069m 6:54 / km
shoes: Nike Zoom Structure

Headed out straight after my run with about a 6kg bag on. Did a Loves Tk, Ironbark Spur, Gentle Annie loop. Ran a fair few of the flats and down hills. Legs good.

Saturday Apr 24, 2010 #

5 PM

Ride 1:30:00 [3]
shoes: Merida Commuter

Bike track ride with Rob D out towards The Pines.

Thursday Apr 22, 2010 #

9 AM

Run 54:30 [3] 9.5 km (5:44 / km)
slept:12.0 shoes: Nike Zoom Structure

Along KCT to just past Seaford. Felt average and can feel a cold coming on so cut the planned route short and came home and cleaned my bike instead.

Tuesday Apr 20, 2010 #

5 PM

Run 1:17:00 [3] 14.0 km (5:30 / km)
shoes: Nike Zoom Structure

KCT to Frankston and back along the Foreshore Tk.

Sunday Apr 18, 2010 #

8 AM

Run race (Bribie Island Mutisport R) 42:36 [4] 8.0 km (5:20 / km)
shoes: Nike Zoom Structure

10 AM

Ride race 47:55 [4] 20.0 km (2:24 / km)
shoes: Merida 96 5000 MTB

12 PM

Ride race 1:10:42 [4] 23.5 km (3:01 / km)
shoes: Merida 96 5000 MTB

2 PM

Run race 20:00 [4] 4.0 km (5:00 / km)
shoes: Nike Zoom Structure

Thursday Apr 15, 2010 #

9 AM

Trek 6:40:30 [3] 22.0 km (18:12 / km) +4587m 8:55 / km
slept:8.0 shoes: Nike Zoom Structure

Parked the car at The Basin and walked over to The Scar with a 6kg back pack on. Did 6 reps up to the top - 4 x Glascow, 2 x the single track just to the west. Hard work with the extra weight. Can't believe the GPS only got 22km from it!

Wednesday Apr 14, 2010 #

11 AM

Run 1:18:00 [3] 14.0 km (5:34 / km)
shoes: Nike Zoom Structure

Back from Perth last night. Ran the KCT to Frankston and back along the froreshore. Pretty slow.

1 PM

Kayak (K1 Ergo) 30:00 [3]

Ergo - 4090m.

Gym 30:00 [3]

Inc. 45sec bridge.

4 PM

Ride 1:39:00 [3] 42.0 km (2:21 / km)
shoes: Merida Commuter

Bike tracks to Bayswater.

Sunday Apr 11, 2010 #

11 AM

Run 4:14:30 [3] 26.5 km (9:36 / km) +2069m 6:54 / km
shoes: Nike Zoom Structure

Headed out straight after my run with about a 6kg bag on. Did a Loves Tk, Ironbark Spur, Gentle Annie loop. Ran a fair few of the flats and down hills. Legs good.

Saturday Apr 10, 2010 #

9 AM

Trek 6:40:00 [2] 35.0 km (11:26 / km)
slept:8.0 shoes: Nike Zoom Structure

Parked at Upper Ferntree Gully. Walked with a decent pack through the Dandenongs, up The Scar and back to the car a similar way. Got bitten by something nasty on the back of the head.