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Training Log Archive: NSW Stinger

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
MTB Cycling	7	10:25:27	116.78	(5:21)	187.94	(3:20)	3404
Running	9	9:51:52	71.12	(8:19)	114.45	(5:10)	2841
Road Cycling	5	9:33:14	163.25	(3:31)	262.72	(2:11)	3208
Kayaking	6	8:16:01	46.25	(10:43)	74.44	(6:40)	331
Orienteering	4	2:55:46	14.92	(11:47)	24.01	(7:19)	832
Total	29	41:02:20	412.32	(5:58)	663.56	(3:43)	10616

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Tuesday Apr 30, 2013 #

9 AM

Running 27:28 [3] 5.43 km (5:03 / km) +66m 4:46 / km
shoes: Nike Lunar Elite

Went to the pondage for a paddle. But without a paddle. So I had to run instead. R hami is sore from sunday but not too bad running.

C • Ha 2

1 PM

Road Cycling 1:53:26 [3] 45.74 km (2:29 / km) +871m 2:16 / km
ahr:145 max:238

Went for a ride after a massage with Nenet.
From Loy Yang to Balook via Calignee and Mt Tassie, and back via Red Hill road. Nice day to be on the bike.

Road Cycling 20:00 [3] 10.0 km (2:00 / km)

rest of the ride without GPS

Monday Apr 29, 2013 #

4 PM

Running 1:06:06 [3] 12.19 km (5:25 / km) +412m 4:38 / km
ahr:143 max:168 shoes: Saucony Xodus 3.0

evening run around the western plantation edge.

Sunday Apr 28, 2013 #

8 AM

Road Cycling 2:50:07 [3] 87.29 km (1:57 / km) +1308m 1:49 / km
ahr:173 max:248

Marysville to Melbourne Multisport race- bike leg.
It was an early morning rise from the tent at a nice site in the forest out of Marysville for the 6.30am start. Kathryn had the first run leg (20km, no wait make that 18.5km) from Marysville to Dom Dom Saddle. She said she didn't feel that great and stuggled a bit on the very undulating course. She did break the old course record by 2 mins, but another girl took about 5mins out of her. I was a bit further behind the leg solo men than I hoped but there were quite a lot of teams going out so I hoped I'd have some help on the draft legal ride.
I had to stop a few k down the first descent as I still couldn't clip in my shoe because of mud from the transition. After that I found a nice Seb Dunne type to sit on his wheel down the hill. I couldn't have gone any faster. I passed about 5 guys going up the next hill and thought about waiting for my mate but he dropped off too much so I chased down a few more into Healesville.
The first big climb to Toolangi came along and I was riding pretty consistently but felt like I was the only person on the road. After a brief downhill, the climb to Kinglake kicked up far worse than I expected and I tired quickly. I was happy to get to Kinglake and pick up another drink bottle. The descent from here was simply stunning. Not much breaking and great views. The wind was stronger from here on and it was still disappointing to be riding on my own. I was just hanging out to Kangaroo Crossing to the familar ground from last weekends ride. The steep hills near the end are pretty ruthless and I was finally caught by a rider with about 4km to go. Even then I was amazing how easy it was to then sit on his wheel and take a few turns at a much higher speed than I had been riding. Finished the ride in 2.50hrs, just over 30kph. It would be interesting to know what time I would do on the Chiru, or the TT bike.

C • Seb Dunne type 5

1 PM

Kayaking 1:31:20 [3] 15.41 km (5:56 / km) +74m 5:47 / km
ahr:156 max:176

Kathryn ran a better 2nd run leg and we were moving throught the field again. But then we took on the paddle specialst's over the final two legs and got spanked. Kathryn did the first half and I did the final.
I paddled Josh's time machine, which was good for both paddle legs. I stuck to wash of a few faster guys for a while but was mostly on my own. The last few km through the city was pretty difficult with wind and rebound waves but the time machine was solid. I was pretty happy with my effort, especially as I've never averaged my HR so high while paddling. But I definitely need to do more paddling!
We finished 5th in the mixed team of 3 category, but since there were only two in our team it was an ok effort.

C • Well done 4

Friday Apr 26, 2013 #

4 PM

MTB Cycling 1:37:25 [3] 41.67 km (2:20 / km) +527m 2:12 / km
ahr:132 max:178

late arvo lap of the block. Had to test out the old yellow roady as I might need to race on it on Sunday. Slept most of the day and it was good to do something.

C • Nice! 1

Thursday Apr 25, 2013 #

6 AM

Kayaking 55:03 [3] 8.23 km (6:41 / km) +112m 6:16 / km
shoes: Fenn Millennium

post night shift paddle. Easy cruse with Richo from work. Nice morning on the pond.

3 PM

Running 26:17 [3] 4.37 km (6:01 / km) +113m 5:20 / km
shoes: Nike Air Span 7

Arvo run with Kathryn. warm up.

Running 45:44 [3] 8.54 km (5:21 / km) +168m 4:53 / km
shoes: Nike Air Span 7

10 x 1min on/off. Wasn't that great quality but better than nothing. Pretty tried by the end of the run.

Wednesday Apr 24, 2013 #

3 PM

Running 1:13:32 [3] 14.55 km (5:03 / km) +339m 4:32 / km
ahr:155 max:190 shoes: Salomon Speed Cross 3

Long warm up followed by Monna Fartlek. Felt ok on the warm up but ran the same distance as last week. Not really improving much.

Running 1:13:32 [3] 14.55 km (5:03 / km) +339m 4:32 / km
ahr:155 max:190 shoes: Salomon Speed Cross 3

Long warm up followed by Monna Fartlek. Felt ok on the warm up but ran the same distance as last week. Not really improving much.
4.74km

5 PM

Kayaking 40:43 [3] 6.35 km (6:25 / km) +23m 6:18 / km
ahr:121 max:129 shoes: Fenn Millennium

Short paddle before work.

Kayaking 40:43 [3] 6.35 km (6:25 / km) +23m 6:18 / km
ahr:121 max:129 shoes: Fenn Millennium

Short paddle before work.

Tuesday Apr 23, 2013 #

5 AM

MTB Cycling 48:34 [3] 18.54 km (2:37 / km) +138m 2:32 / km
ahr:136 max:158 shoes: Cannondale Rush

morning commute to work

Monday Apr 22, 2013 #

6 PM

MTB Cycling 58:47 [3] 17.96 km (3:16 / km) +264m 3:03 / km
shoes: Cannondale Rush

evening commute home from work

Sunday Apr 21, 2013 #

9 AM

Orienteering 1:02:38 [3] 9.87 km (6:21 / km) +524m 5:01 / km
ahr:167 max:181 shoes: Inov-8 Oroc 280 x 2

Victorian State Series Race 3- Middle Gully Macedon
I went out early to check the course. Felt like I was really struggling physically especially on the hills. Am I really that out of shape? Didn't really miss much, but at 14 I got to the circle and found Matt Doyle already walking around looking for the control. I quickly found a pink tag and assumed it had not be placed in the forest. Ran back to the finish but the course setter had already been told. Apparently the course setter and controller went out and put the control in the wrong spot after not finding the original tape. oops.
According to the splits I was a bit in front of Brody at 13, but behind Keely (who then blew 15mins on the 2nd last). Probably not running as badly as it seemed at the time.

1 PM

Orienteering 16:01 [3] 1.63 km (9:50 / km) +32m 8:57 / km
ahr:178 max:189 shoes: Inov-8 Oroc 280

Southern Cross Sprint race set by Aislinn and Roch.
After picking a few controls I felt very tired and wasn't going to race. But couldn't say no. Good head to head with Brody and Todd Neve. I lead most of the first loop. But got passed when I was stuck in some green in the 2nd loop. Brody had a good lead into the final loop but badly overran the first control in the gully. I had a big grin as I continued but slowed too much and was a bit off line and Todd who I'd forgotten about passed me. I didn't put up much of a sprint and let Todd run away, but we were both well beaten by Matt Doyle.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov-8 Oroc 280

picking up controls

Saturday Apr 20, 2013 #

7 AM

Road Cycling 2:31:27 [3] 62.37 km (2:26 / km) +710m 2:18 / km
ahr:142 max:252 shoes: Cervelo P3

too early (for a saturday) ride with Ezy, Fatrat, Kez, Morten, and Kathryn. From Clifton Hill to Kangaroo Ground and back on a great loop. Lots of hills but none of them very big. Probably as a good a ride as you could do in Melbourne. I had to ride the cervelo TT which was hardly ideal but good practice. Kathryn said she will stick to beach road next time...

Friday Apr 19, 2013 #

10 AM

Running long 1:45:15 [3] 19.92 km (5:17 / km) +585m 4:36 / km
ahr:145 max:179 shoes: Salomon Speed Cross 3

long run with Morgan from DIS to Darlimurla and back. Managed to stay reasonably dry on a day that had heavy cold showers of rain. This was my longest run in two months and the legs seems to go ok, but the lungs/heart were working pretty hard on the hills.
Though I resigned myself to the fact that I'll be fatter and slower than Lazydave at the WOC trials.

C • you were slower 7

Thursday Apr 18, 2013 #

Note

woken up by the overtime phone

Wednesday Apr 17, 2013 #

10 AM

Kayaking 1:09:15 [3] 9.94 km (6:58 / km) +7m 6:57 / km
shoes: Chiru Radium

Super morning for a paddle on the pondage. With Hahny so I had one tennis ball on and was working hard the whole way as he pushes the endorfinn quite well.

Road Cycling 1:03:03 [3] 28.65 km (2:12 / km) +235m 2:07 / km
ahr:145 max:173 shoes: Chiru Radium

on the bike after the paddle. Feeling quite good to Mirboo North. Had a quick coffee and apple crumble before leaving as I had to get back to the hospital for a test. Unfortunately I got a few hundred metres down the road just past the brewery when I got T-boned by a car. I saw it coming and time certainly slows down in a situation like that. Very lucky it was quite low speed and somehow I survived relatively unscathed. Same couldn't be said for the Chiru Radium. Now I need to fight with the insurance company to try get a new one and won't have it to race with next weekend.

Tuesday Apr 16, 2013 #

4 PM

Running 35:27 [3] 6.52 km (5:26 / km) +133m 4:56 / km
shoes: Salomon Speed Cross 3

afternoon run. Did a longer run before doing the Monna fartlek I've done a few times lately.

Running 39:16 [3] 8.01 km (4:54 / km) +162m 4:27 / km
shoes: Salomon Speed Cross 3

Monna Fartlek. 4.68km.

Monday Apr 15, 2013 #

6 AM

Kayaking 53:09 [3] 8.12 km (6:33 / km) +22m 6:27 / km
shoes: Fenn Millennium

post night shift paddle.

5 PM

Running 26:24 [3] 5.07 km (5:12 / km) +98m 4:45 / km
shoes: Nike Air Span 7

short jog before going back to work. Dragged myself out of bed at the last moment but surprised I felt ok.

Sunday Apr 14, 2013 #

10 AM

MTB Cycling 1:44:17 [3] 21.86 km (4:46 / km) +544m 4:15 / km
shoes: Chiru Pulse 29er

Kathryn and I volunteered at the Adventure Junkies AR in Lysterfield. Did a bit of riding and collected a few controls. Probably good I wasn't racing as I was quite tired all day.

Thursday Apr 11, 2013 #

4 PM

Road Cycling 55:11 [3] 28.67 km (1:55 / km) +83m 1:54 / km
shoes: Chiru Pulse 29er

Quick ride to Traralgon for Harriers. I got to the start line and Kathryn didn't have my shoes there. Not happy as it was only 5mins before the start. Sprinted to the clubrooms and changed shoes and sprinted back. Dropped bike and had 2 seconds til the start. Perfect!

Running race 18:51 [3] 4.98 km (3:47 / km) +39m 3:39 / km
shoes: Nike Lunar Elite

Harriers Christopher Court Run
Took it out way too fast as the adrenaline was pumping. Dropped of Nick and Corny after about 1km. Hung onto Morgan for a while but got dropped when we werent' sure of the course and he picked the right way. Eased it home a bit in the last km or two. Still Pretty happy with the effort straight from the bike and first race in a while.

Running 6:37 [3] 1.09 km (6:04 / km) +11m 5:47 / km
shoes: Nike Lunar Elite

Short cool down.

Wednesday Apr 10, 2013 #

12 PM

Kayaking 2:25:48 [3] 20.04 km (7:17 / km) +71m 7:09 / km
shoes: Fenn Millennium

Headed to Inverloch for my first paddle in ages and to make the most of the good weather. Everytime I come here I say I should come here more often! Not much breeze or swell so it was pretty enjoyable. Caught a few sweet waves on the sandbank and tested out the leg leash the final time. Pretty tired by the finish.

Tuesday Apr 9, 2013 #

4 PM

Running 47:23 [3] 9.23 km (5:08 / km) +376m 4:16 / km
shoes: Salomon Speed Cross 3

Afternoon Monna Fartlek. Didn't push too hard but needed to do something other than a plod.
Then got a massage with Andrea. She is pretty good at sorting out a few problems. Different to Murray and Nenet but still good.

Monday Apr 8, 2013 #

5 PM

MTB Cycling 53:54 [3] 15.47 km (3:29 / km) +329m 3:09 / km
shoes: Cannondale Rush

evening ride around the DIS. nice time to be riding but autumn is definitely here. Just tried to turn the legs over and not stress myself too much.

Sunday Apr 7, 2013 #

12 PM

MTB Cycling 2:49:42 [3] 47.97 km (3:32 / km) +1106m 3:10 / km
shoes: Cannondale Rush

rode to Trafalgar with Kathryn, and back on my own. Was feeling ok and it was a perfect day for riding.
Then went to work for the night. Probably should have just taken it off sick as everyone was surprised I turned up and commented how pale I look.

Saturday Apr 6, 2013 #

10 AM

Orienteering 44:20 [3] 5.96 km (7:26 / km) +198m 6:23 / km
shoes: Inov-8 X-Talon 190

12 PM

Orienteering 22:47 [3] 2.55 km (8:56 / km) +79m 7:44 / km
shoes: Inov-8 X-Talon 190

Wednesday Apr 3, 2013 #

4 PM

MTB Cycling 1:32:48 [3] 24.47 km (3:48 / km) +496m 3:27 / km
shoes: Cannondale Rush

evening ride with Kathryn. Over to Boolarra and back on a bit of a real estate tour. Nice to be back on the bike! Didn't feel too bad either.

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