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Training Log Archive: NSW Stinger

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running12 8:19:12 56.75(8:48) 91.33(5:28) 1110
  Road Cycling4 7:25:55 114.11(3:54) 183.64(2:26) 47
  Orienteering4 3:27:02 11.18 17.99 339
  Kayaking3 3:21:15 14.73 23.71
  Strength work1 1:15:00
  Triathlon1 1:10:18 19.45(3:37) 31.31(2:15) 268
  Swimming1 47:20 1.24(38:05) 2.0(23:40)
  Total23 25:46:02 217.47 349.98 1764
  [1-5]22 25:05:31
averages - sleep:9

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Saturday Apr 26, 2014 #

Event: Shenandoah Epic Adventure Race
 

Monday Apr 21, 2014 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Oroc 280 x 2

11 AM

Orienteering race 58:35 [5] 9.99 km (5:52 / km) +339m 5:01 / km


Day 3 1 Hard (2) - Splits

Sunday Apr 20, 2014 #

Orienteering race (Easter Day 2) 1:38:12 [5]
shoes: Inov-8 Oroc 280

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 190


Day 2 Course 1 - Splits

Saturday Apr 19, 2014 #

2 PM

Road Cycling 1:43:32 [3] 46.2 km (2:14 / km)

Rode back from the event to Rylstone, meeting Fatrat on route. Then out of Rylstone SE for half an hour and back. Beaut arvo for riding and nice scenery.

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 280 x 2

Warm up, forgot to cool down.

Orienteering race (Easter Day 1) 35:45 [5] 5.0 km (7:09 / km)
slept:9.0 shoes: Inov-8 Oroc 280 x 2

A bit of a disappointing run but still not to far down in 8th place. Compass work really let me down even though I felt like I was putting extra effort in on the legs into the cliff lines where I made my mistakes. Felt like I was so tired on the hills but if I'd made no mistakes I wouldn't have been that far down so perhaps not as slow as it felt.
http://obasen.orientering.se/winsplits/online/en/d...

Course 1 day1 - Splits

Friday Apr 18, 2014 #

Event: Easter 2014
 
2 PM

Orienteering race (Easter Prologue) 14:30 [5] 3.0 km (4:50 / km)
shoes: Inov-8 X-Talon 190

Easter Prologue
Good bush sprint. Typical first sprint race struggle with the scale trying to overrun the first few controls. Hit the wall physically about half way through and struggled home in 14th but only 1.22 down which is good for me in a prologue.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190

Thursday Apr 17, 2014 #

Road Cycling (Walcha) 2:16:10 [3] 56.0 km (2:26 / km)
ahr:13

Morning ride from Box Hill out on Bergen Rd to Wollun which included a section of dirt that was in good knick so no problem. Then to Walcha Rd and back into Walcha where I enjoyed an impressive coffee at cafe Graze in nice sunshine.
5 PM

Running 30:00 [3] 6.1 km (4:55 / km)
shoes: Inov-8 X-Talon 190

Easy jog with about 10 short sprints of about 50m. Legs were a little sore so perhaps I went too hard last night.

Wednesday Apr 16, 2014 #

5 AM

Road Cycling (Walcha) 2:47:00 [2] 65.0 km (2:34 / km)

I'm in Walcha to visit the family farm that mum as dad have inherited. Good chance for a high altitude training camp before Easter but mostly I've just had two days on the end of a pick ( about all I'm good at on a farm).
Stupid early ride to meet my cousin Nicole who lives in town and does a bit of riding. Very easy pace but it was good to be encouraged to get out of bed even if it was dark and cold.
5 PM

Running intervals (Monna Fartlek) 50:07 [4] 10.7 km (4:41 / km)
shoes: Inov-8 X-Talon 190

Monna Fartlek out on the Bergen Rd, which has been sealed since I last ran here almost 15 years ago. Legs felt better than expected which was a surprise.

Monday Apr 14, 2014 #

Kayaking (Hawk's nest) 1:32:41 [3] 13.7 km (6:46 / km)
shoes: Fenn Millennium

Flew to Newcastle this morning. Went for a paddle from Hawk's Nest, past Yacaba and around the two islands and back. Weather was just like last time I was here, stormy! Though the swell wasn't that big, I felt very out of sorts in the chop and had a few swims. Considered turning back a few times but I didn't want to admit defeat so pushed on round the islands. A few times the rain was so hard I could hardly see the shore any more. But it's not the boring training sessions you remember...

Sunday Apr 13, 2014 #

12 PM

Running 53:26 [3] 10.19 km (5:14 / km) +86m 5:02 / km
shoes: Saucony Peregrine 2

Macedon to Gisborne. Feeling a bit ordinary.

Saturday Apr 12, 2014 #

1 PM

Running 30:32 [0] 6.08 km (5:01 / km) +82m 4:42 / km
shoes: Saucony Peregrine 2

Friday Apr 11, 2014 #

5 PM

Running 52:57 [2] 9.38 km (5:39 / km) +221m 5:03 / km

Thursday Apr 10, 2014 #

7 AM

Swimming 47:20 [3] 2.0 km (23:40 / km)

5 PM

Kayaking 45:00 [3]
shoes: Fenn Elite Spark

Wednesday Apr 9, 2014 #

12 PM

Running 1:26:12 intensity: (6:21 @1) + (55:15 @2) + (20:01 @3) + (4:35 @4) 15.15 km (5:41 / km) +353m 5:06 / km
ahr:140 max:178

Sunday Apr 6, 2014 #

10 AM

Triathlon 1:10:18 intensity: (9:59 @0) + (2 @1) + (41 @2) + (24:28 @3) + (35:08 @4) 31.31 km (2:15 / km) +268m 2:09 / km
ahr:171 max:193

Friday Apr 4, 2014 #

12 PM

Running 1:04:10 intensity: (23 @1) + (48:55 @2) + (8:08 @3) + (6:44 @4) 12.39 km (5:11 / km) +123m 4:56 / km
ahr:146 max:184 slept:9.0 shoes: Saucony Peregrine 2

run with Morgan along the bike path to Loy Yang and back. pretty pleasant running on the trail, I hadn't been the whole way before. Soft on the legs and quite flat. Legs feeling better, but still tired by the end. Was planning more training in the arvo but never got around to it.

Thursday Apr 3, 2014 #

Note

Ironman report is posted
http://attackpoint.org/viewlog.jsp/user_1326/perio...
C • Lacker 9

Strength work (Yoga) 1:15:00 [1]

5 PM

Road Cycling 39:13 [2] 16.44 km (2:23 / km) +47m 2:21 / km

Cruised into Traralgon for Harriers run

Wednesday Apr 2, 2014 #

10 AM

Kayaking 1:03:34 intensity: (49:56 @1) + (13:38 @2) 10.01 km (6:21 / km)
ahr:115 max:130

C • Inspired 2

Tuesday Apr 1, 2014 #

5 PM

Running 56:48 intensity: (9:49 @1) + (38:46 @2) + (7:33 @3) + (40 @4) 8.84 km (6:26 / km) +245m 5:39 / km
ahr:134 max:175

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