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Training Log Archive: NSW Stinger

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Running	12	11:52:07	82.03	(8:41)	132.02	(5:24)	3489
Kayaking	5	7:08:32	38.66	(11:05)	62.21	(6:53)	88
MTB Cycling	4	5:51:53	96.81	(3:38)	155.8	(2:16)	1194
Road Cycling	3	5:02:10	95.56	(3:10)	153.79	(1:58)	356
Orienteering	3	3:39:08	20.66	(10:36)	33.25	(6:35)	179
Adventure Race	1	1:09:16	18.48	(3:45)	29.74	(2:20)	108
Total	26	34:43:06	352.2	(5:55)	566.81	(3:41)	5415

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Thursday Feb 28, 2013 #

8 AM

MTB Cycling 3:12:19 [3] 100.42 km (1:55 / km) +573m 1:52 / km
ahr:147 max:244 shoes: Chiru Radium

Long ride with Murray and Ben McLean. I met them at Toms Bridge and headed to Yallourn North, Willow Grove, Shady Creek, Yarragon, North Canal Rd, and back through Yallourn North. These boys are pretty fit at the moment only a few weeks out from the ironman and I was working pretty hard at times. Glad to have a coffee and big apple scroll at Yarragon before heading back. Still good to have some miles in the legs. The climb on the gps seems pretty understated for this ride.

3 PM

Orienteering 54:12 [3] 7.73 km (7:01 / km) +4m 7:00 / km
ahr:118 max:160 shoes: Fenn Millennium

Afternoon paddle when I would have preferred to have an afternoon nap.

6 PM

Running 25:41 [2] 3.87 km (6:38 / km) +6m 6:35 / km

warm up and cool down

Running long 18:47 [3] 5.07 km (3:42 / km) +38m 3:34 / km
shoes: Nike Lunar Elite

Harriers Run- Racecourse 5km
I wasn't expecting too much for my 3rd session of the day but was pleasantly surprised. I started last with Sam Beveridge who ran away from me pretty quickly. When I checked my watch a couple of km in I realised I wasn't running too badly, its just that Sam was running really well. Quite happy to still have a bit of leg speed after a big day.

Wednesday Feb 27, 2013 #

9 AM

Kayaking 2:00:02 [3] 16.62 km (7:13 / km) +42m 7:08 / km
shoes: Fenn Millennium

morning paddle at the pondage. 1 lap with 1TB resistance. quick stop for a drink then another lap. Did 3 pyramids of 20,30,40,50,60,50,40,30,20 DS with 20 DS recovery. The first was still with resistance, the other two without. Everything seems pretty slow at the moment but I'm convinced it is the shallow water (mostly)

Tuesday Feb 26, 2013 #

12 PM

Kayaking 1:14:22 [3] 10.04 km (7:24 / km) +15m 7:21 / km
shoes: Fenn Millennium

lunchtime paddle at in the bluegreen algae infested pondage. Did one lap with 1TB resistance.

5 PM

Running 17:48 [3] 3.46 km (5:09 / km) +35m 4:54 / km
shoes: Nike Lunar Elite

John's Tuesday night session, without John, but with Kath, Liz and Darrel.

Running 45:11 [3] 9.4 km (4:48 / km) +89m 4:35 / km
shoes: Nike Lunar Elite

Session of 10x1min on/off. Legs felt pretty good which was a pleasant suprise about feeling so crap yesterday morning.

Monday Feb 25, 2013 #

7 AM

Running 1:03:32 [3] 10.04 km (6:20 / km) +259m 5:36 / km
shoes: Saucony Xodus Goretex

post night shift run at Crinigan Road Reserve. Quite possibly the worst run since starting shift work. Heavy legs, heavy shoes, heavy head.

5 PM

MTB Cycling 1:00:24 [3] 15.48 km (3:54 / km) +266m 3:36 / km
shoes: Chiru Pulse 29er

evening ride with Kathryn. Still pretty tired.

Wednesday Feb 20, 2013 #

6 PM

Running long 22:46 [3] 4.3 km (5:18 / km) +52m 5:00 / km

Short jog after day shift.

Sunday Feb 17, 2013 #

7 AM

Road Cycling 48:40 [3] 28.0 km (1:44 / km)
shoes: Cervelo P3

foggy ride down to Morwell for the fun run. Had a shocking night sleep.

8 AM

Running 24:18 [3] 3.06 km (7:56 / km) +101m 6:49 / km
shoes: Nike Victory

warm up for race. I actually thought the race started at 8.30 so didn't expect to have time for a warm up.

Running 18:34 [3] 5.1 km (3:38 / km) +7m 3:37 / km
shoes: Nike Victory

Latrobe City Community Fun Run
Race every race like its your last. This one was for Duncs. I remember how hard he ran the first k last year, hanging onto the front guys before fading. He never really learned how to pace himself but always had a crack.
Finished 3rd which was a good result. Pretty emotional day for the Harriers.

Running 21:30 [3] 3.99 km (5:23 / km) +30m 5:12 / km
shoes: Nike Victory

cool down with K, Nick and Flynn.

Saturday Feb 16, 2013 #

8 AM

Running long 1:49:42 [3] 19.73 km (5:34 / km) +556m 4:52 / km
shoes: Nike Air Span 7

long morning run with Kathryn. Would have liked to go somewhere else for a run but Kathryn is on-call fire duty. Legs feeling pretty good. Got a phone call near the end of the run to find out my mate Duncan was killed in a car accident in NZ.
That makes 3 friends dead from the valley in the last year all in their 30's. What is going on!?

Friday Feb 15, 2013 #

6 AM

Kayaking 52:00 [3] 8.0 km (6:30 / km)
shoes: Fenn Millennium

Post night shift paddle at the pondage. The water is getting quite low and you can feel the extra resistance in a lot of places. They are going to shut it off to motor boats so that's good news for paddlers and swimmers.
Noticed a crack in the front of the millenium after my paddle in the surf last weekend. Seems that boat isn't as bullet proof as I thought it was. Ah well it was time be be retired soon anyway.

6 PM

Running long 32:25 [3] 6.05 km (5:21 / km) +211m 4:34 / km
shoes: Nike Air Span 7

Short run. At least I did something.

Thursday Feb 14, 2013 #

Note

shocking night at work so not much motivation for training. I did see Nenet for a massage though. And did a bit of random retail therapy buying a new golf driver. Hope to give it some use next Tuesday.

Wednesday Feb 13, 2013 #

7 AM

Running long 1:52:46 [3] 19.18 km (5:53 / km) +825m 4:50 / km
shoes: Saucony Xodus 3.0

morning long run with Twite. This is such a good training run. Lots of hills and good long distance orienteering simulation. Nice morning too. Should come out here more often.
The up to Baw Baw again to set the courses for next weekends state series orienteering.
Then straight back to night shift. Continued my shocking run of terrible days/nights. I'm looking forward to a break.

Tuesday Feb 12, 2013 #

5 AM

MTB Cycling 50:01 [3] 18.78 km (2:40 / km) +225m 2:31 / km
shoes: Cannondale Rush

Commute to work. When did it get so dark in the morning?!

Monday Feb 11, 2013 #

6 PM

Road Cycling 50:00 [3] 24.0 km (2:05 / km) +200m 2:00 / km
shoes: Cervelo P3

Commute home after a very tiring day. At least there was a tailwind most of the way.

Sunday Feb 10, 2013 #

7 PM

Running 33:18 [3] 6.25 km (5:20 / km) +231m 4:30 / km
shoes: Saucony Xodus 3.0

short run after work. Did 6x100m sprints to keep it interesting.

Saturday Feb 9, 2013 #

12 PM

Kayaking 2:07:05 [3] 19.39 km (6:33 / km) +17m 6:32 / km
shoes: Fenn Millennium

Had a short sleep after overtime nightshift and headed to Inverloch to paddle with Damon and Fleur. However I sleep a bit too long and Damon has an injured rib so he was finished paddling when I arrived.
I took one of Jarad's boats for a test drive- Fenn Elite Swift. I think it will be my new boat. Shame I just repaid so money owed to mum and dad rather than spending it on a new boat.
Then took the millenium out for another 97mins. The sandbar break was quite a bit bigger than on Thursday. I was glad that I bought a boat leash (ties boat to leg) from Jarad before I went out as it gave me a bit more confidence. Twice I thought about rolling into wave but somehow went through them and amazingly stayed on. For the first time I was happy to have a few jet skis buzzing around me. Anyway made it through and pushed into the wind for a while. Had some fantastic runs on the way back. Was pretty bloody anxious coming back into the break but made it through and was pretty happy.

C • Nice! 2

Thursday Feb 7, 2013 #

12 PM

Orienteering 2:12:10 [3] 19.78 km (6:41 / km) +3m 6:41 / km
shoes: Fenn Millennium

paddle from Inverloch out towards Cape Patterson and back.

5 PM

MTB Cycling 49:09 [3] 21.12 km (2:20 / km) +131m 2:15 / km
shoes: Chiru Pulse 29er

quick ride from DIS to Churchill for Harriers. Nice cross tail made it nice and fast.

Running long 19:48 [3] 5.06 km (3:55 / km) +81m 3:37 / km
shoes: Nike Lunar Elite

Harriers run at Churchill.
Started with Morgan and hung on for about 1km. Pretty nice course but quite windy.

Wednesday Feb 6, 2013 #

6 PM

Running 50:41 [3] 9.79 km (5:11 / km) +279m 4:32 / km

evening run with Kathryn. Added 10x1min surges to give it a bit of purpose.

Tuesday Feb 5, 2013 #

7 AM

Road Cycling 3:23:30 [3] 101.79 km (2:00 / km) +156m 1:59 / km
ahr:130 max:230 shoes: Cervelo P3

long ride with Murray Brady from Traralgon. Up around Glengarry, Cowwarr, Toongabbie, Tyers and back via Maryvale. Felt a bit flat and hungry the whole way as I skipped a solid breakfast. I've got plenty of energy sitting on my hips but it can't seem to find its way to my legs!

Monday Feb 4, 2013 #

5 PM

Running long 1:35:20 [3] 17.67 km (5:24 / km) +691m 4:31 / km
ahr:138 max:166 shoes: Saucony Xodus 3.0

evening long run after a pretty lazy day at home with Kathryn who was pretty sick. Felt out of sorts really. Put some half efforts up the 3 of the 4 hills. Nice warm evening.

Sunday Feb 3, 2013 #

10 AM

Kayaking 55:03 [3] 8.16 km (6:45 / km) +15m 6:41 / km
ahr:116 max:133 shoes: Fenn Millennium

paddle on the pondage after the triathlon. Shoulders in particular Left were very tired to begin but got a bit better as I went on. Felt pretty weak though.

Adventure Race race 1:09:16 [3] 29.74 km (2:20 / km) +108m 2:17 / km
ahr:163 max:179

LVTC Sprint Trialthlon.
500m swim, 24km bike, 5km run.
Very disorganised this morning, wasted too much time trying to convince Kathryn to race. Left my wallet at home. And my cycling shoes. I tried to fit into Hahny's size 8 shoes but not much chance so just rode in runners.
Swim was ok. Without wetsuit so past a few in transition and headed onto the bike after Andrew Crozier. Got passed by Bevo and sat behind him for a km before I blew going up the power station hill. Really felt the lack of shoes on the hills and into the wind where you needed more power. Still I hoped of the bike and was in sight of Bevo mostly because of his poor transition. The gap was about 1min and I held it for the first half but suffered up the hill and probably dropped 30secs to him. Never saw Crozier but he finished in a pretty good time about 3mins in front.
Bike split at 36,1kph was pretty good I thought. But my run time was 45secs slower than last time I raced back in April. But my total time was about 40secs faster, probably all attributed to the new bike. And last race was only 2weeks after a 4day race so that was quite a good race in retrospect.

C • C2C 4

Saturday Feb 2, 2013 #

7 PM

Orienteering 32:46 [3] 5.74 km (5:43 / km) +173m 4:58 / km

slow jog after work to see if my legs still worked.

Friday Feb 1, 2013 #

Note
(sick) (rest day)

Had a couple of off days and while I went to work I couldn't be bothered attempting a training session.

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