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Training Log Archive: NSW Stinger

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Running16 32:28:03 161.54(12:04) 259.97(7:30) 3417
  MTB Cycling14 26:36:03 261.37(6:06) 420.63(3:48) 3564
  Kayaking8 11:10:34 58.44 94.04
  Total38 70:14:40 481.34 774.64 6981
  [1-5]38 69:22:03
averages - sleep:8

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Monday Sep 26, 2016 #

8 AM

MTB Cycling race 9:00:00 [3] 95.0 km (5:41 / km)
shoes: Lapierre XR 2015

5 PM

Running race (Ropes) 45:00 [3] 5.0 km (9:00 / km)
shoes: Saucony Peregrine (green)

6 PM

MTB Cycling race 4:30:00 [3] 60.0 km (4:30 / km)
shoes: Lapierre XR 2015

Sunday Sep 25, 2016 #

10 AM

Running race (XTrail Altay) 7:00:00 [4] 50.0 km (8:24 / km)
shoes: Salomon XA Pro (10th anniversa

5 PM

Kayaking race 4:00:00 [3] 32.0 km (7:30 / km)

9 PM

Running race 8:00:00 [3] 45.0 km (10:40 / km)

Saturday Sep 24, 2016 #

12 PM

Running (Trail Altay Prologue) 18:34 [3] 3.0 km (6:11 / km)
shoes: Salomon XA Pro (10th anniversa

Friday Sep 23, 2016 #

2 PM

Running 1:05:04 [3] 8.14 km (8:00 / km) +362m 6:33 / km

jog with Kyle, Mari and Bob. Stopped to visit Yurt town on the way back. Nice views of the hills today.

Thursday Sep 22, 2016 #

7 PM

Running 46:16 [3] 5.99 km (7:43 / km) +248m 6:24 / km

Jog with Kyle Mari and Lazy Dave.

Monday Sep 19, 2016 #

10 AM

Running 46:08 intensity: (7:24 @0) + (1:32 @1) + (14:29 @2) + (19:19 @3) + (3:24 @4) 8.33 km (5:32 / km) +87m 5:16 / km
ahr:148 max:180

5 PM

MTB Cycling 1:16:18 intensity: (34 @0) + (24:54 @1) + (50:30 @2) + (20 @3) 24.96 km (3:03 / km) +269m 2:54 / km
ahr:118 max:152

Sunday Sep 18, 2016 #

1 PM

Running 2:34:11 intensity: (2:05 @0) + (5:46 @1) + (1:33:48 @2) + (35:19 @3) + (17:13 @4) 28.8 km (5:21 / km) +609m 4:50 / km
ahr:144 max:181

5 PM

Kayaking intervals 10:14 intensity: (8 @0) + (38 @1) + (1:55 @2) + (7:33 @3)
ahr:150 max:167 shoes: K1 ergo

Kayaking intervals 10:11 intensity: (20 @1) + (1:40 @2) + (8:11 @3)
ahr:152 max:161 shoes: K1 ergo

Saturday Sep 17, 2016 #

5 AM

MTB Cycling 51:21 intensity: (14:44 @0) + (7:42 @1) + (22:24 @2) + (6:31 @3) 20.02 km (2:34 / km) +211m 2:26 / km
ahr:127 max:162

6 PM

MTB Cycling 59:55 intensity: (44 @0) + (26:36 @1) + (31:01 @2) + (1:34 @3) 19.96 km (3:00 / km) +244m 2:50 / km
ahr:121 max:156

Thursday Sep 15, 2016 #

4 PM

Running 41:55 intensity: (1:10 @0) + (56 @1) + (17:58 @2) + (14:39 @3) + (7:12 @4) 7.86 km (5:20 / km) +136m 4:54 / km
ahr:147 max:184

Wednesday Sep 14, 2016 #

5 PM

Kayaking (Hazelwood Pondage) 44:48 [2] 7.03 km (6:22 / km)
shoes: ICON surf ski

Short pre work paddle

Tuesday Sep 13, 2016 #

11 AM

Kayaking (Hazelwood Pondage) 1:30:17 [3] 14.05 km (6:26 / km)
shoes: ICON surf ski

Probably my best paddle session in a long time. Spurred on by the fact Jarad has pulled out of racing in China and the thought of paddling with Mari again was scary.
7 x 3min on 1min rest, followed by 10 x 20D/S on/off
C • LOL 2
4 PM

Running intervals 52:34 intensity: (2:21 @0) + (5:40 @1) + (24:39 @2) + (10:12 @3) + (9:42 @4) 9.66 km (5:27 / km) +51m 5:18 / km
ahr:134 max:186 shoes: Hoka Clifton 2

Intervals with Nick. Felt horrible when I got up and during warm up. But having someone to run with made the intervals 5-10 secs faster than last time even though the track was wet and sticky.

Monday Sep 12, 2016 #

5 AM

MTB Cycling 55:06 intensity: (5:45 @0) + (4:33 @1) + (35:08 @2) + (9:40 @3) 20.31 km (2:43 / km) +218m 2:35 / km
ahr:139 max:158 shoes: Cannondale Rush

6 PM

MTB Cycling 1:04:17 intensity: (16:13 @1) + (47:23 @2) + (41 @3) 20.31 km (3:10 / km) +261m 2:58 / km
ahr:130 max:154 shoes: Cannondale Rush

Sunday Sep 11, 2016 #

5 AM

MTB Cycling 54:04 intensity: (6:37 @0) + (9:42 @1) + (27:07 @2) + (10:38 @3) 20.33 km (2:40 / km) +225m 2:31 / km
ahr:131 max:165 shoes: Cannondale Rush

6 PM

MTB Cycling 55:52 intensity: (5:24 @0) + (12:51 @1) + (31:30 @2) + (6:07 @3) 20.12 km (2:47 / km) +250m 2:37 / km
ahr:128 max:162 shoes: Cannondale Rush

Saturday Sep 10, 2016 #

4 PM

MTB Cycling 2:17:00 intensity: (1:13 @0) + (39:28 @1) + (58:35 @2) + (37:35 @3) + (9 @4) 38.62 km (3:33 / km) +936m 3:10 / km
ahr:133 max:170 shoes: Chiru Pulse 29er

feeling shite last night at work so skipped this mornings paddle.

Late start to my ride good to get out. Amazing how easy it feels riding a carbon 29er hardtale, with no chariot or backpack. Freezing cold on the Taylors Rd descent where it felt like it was snow melt raining on me.

Friday Sep 9, 2016 #

7 AM

Kayaking (Hazelwood Pondage) 1:11:19 [2] 10.76 km (6:38 / km)
shoes: ICON surf ski

post night shift paddle. Did 5 x 400m-ish intervals, then 10 x 30 D/S.

Thursday Sep 8, 2016 #

7 AM

Kayaking 1:21:18 [2] 12.41 km (6:33 / km)
shoes: ICON surf ski

post night shift paddle
4 PM

Running intervals (Traralgon South trail) 51:40 intensity: (9:19 @1) + (21:40 @2) + (10:25 @3) + (10:16 @4) 9.24 km (5:35 / km) +108m 5:17 / km
ahr:134 max:202 shoes: Saucony Peregrine (green)

25min wu then 7 x 500m intervals 1 min rest.

Wednesday Sep 7, 2016 #

10 AM

Running long (Billy's Creek Track) 3:08:06 [3] 20.25 km (9:17 / km) +547m 8:11 / km
slept:8.0 shoes: Saucony Peregrine (green)

So I've been meaning to do this run for about the last 10 years. And considering its only 30mins away and 5 mins from Churchill I should have done it earlier. Its part of the Grand Strzelecki Trail but a long way from Balook. There are 51 creek crossings in 10km so you don't really want to do it in winter. It was sunning and 16degrees at the start. Wow it actually felt warm. I didn't count the crossings, but there were a lot. The track is wide and open for the first few k's but then becomes very small and slow and even hard to follow in parts. But really nice run.

Tuesday Sep 6, 2016 #

5 PM

Running intervals 55:56 [3] 9.02 km (6:12 / km) +253m 5:26 / km
shoes: Saucony Peregrine (green)

20 mins warm up, 14 x 30 sec short hill intervals, 15mins cool down

Monday Sep 5, 2016 #

7 AM

Kayaking (Hazelwood Pondage) 1:00:00 [2] 9.0 km (6:40 / km)
shoes: ICON surf ski

post night shift paddle. First time in the Icon. Had to push out a few dints from where it had been sitting in the shed on the rack in the one position for so long. Strange feeling a bit tippy in a boat again.
5 PM

Running 1:07:28 [2] 12.47 km (5:25 / km) +221m 4:58 / km
shoes: Saucony Peregrine (green)

Sunday Sep 4, 2016 #

6 AM

Kayaking 1:02:27 [2] 8.79 km (7:06 / km)
shoes: Spirit PRS Ski

5 PM

Running 35:02 intensity: (41 @0) + (36 @1) + (20:06 @2) + (8:57 @3) + (4:42 @4) 5.57 km (6:17 / km) +131m 5:38 / km
ahr:145 max:181

Saturday Sep 3, 2016 #

9 AM

Running 3:00:09 intensity: (38 @0) + (11:15 @1) + (2:03:45 @2) + (41:18 @3) + (3:13 @4) 31.63 km (5:42 / km) +664m 5:09 / km
ahr:139 max:186 shoes: Nike Structure 14

Friday Sep 2, 2016 #

5 AM

MTB Cycling 54:47 intensity: (1:37 @0) + (10:38 @1) + (39:21 @2) + (3:11 @3) 20.34 km (2:42 / km) +224m 2:33 / km
ahr:127 max:154 shoes: Cannondale Rush

6 PM

MTB Cycling 1:04:40 intensity: (39 @0) + (17:58 @1) + (44:13 @2) + (1:50 @3) 20.28 km (3:11 / km) +252m 3:00 / km
ahr:125 max:155 shoes: Cannondale Rush

Thursday Sep 1, 2016 #

5 AM

MTB Cycling 56:24 intensity: (13 @0) + (9:20 @1) + (39:58 @2) + (6:53 @3) 20.2 km (2:48 / km) +213m 2:39 / km
ahr:134 max:157 shoes: Cannondale Rush

6 PM

MTB Cycling 56:19 intensity: (40 @0) + (11:04 @1) + (37:15 @2) + (7:20 @3) 20.19 km (2:47 / km) +261m 2:37 / km
ahr:130 max:162 shoes: Cannondale Rush

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