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Training Log Archive: NSW Stinger

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles	km	+m
	Running	15	14:31:17	75.21	121.04	1185
	MTB Cycling	3	10:42:02	90.81	146.15
	Road Cycling	5	9:15:00	131.4	211.47	800
	Kayaking	6	7:48:29	42.93	69.1
	Orienteering	6	6:11:25	31.21	50.23	350	64 /	74c	86%
	Strength work	3	1:30:00
	Total	26	49:58:13	371.57	597.98	2335	64 /	74c	86%
averages - sleep:7.6

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Tuesday Jul 31, 2007 #

Running intervals (Traralgon) 1:00:00 [4] 11.0 km (5:27 / km)
shoes: Asic 2110

With Kathryn and her training group in Traralgon. 15min warm up. 3km (actually 2.85km) time trial, and long 35mins cool down. Felt ok, but stomach a bit painful.

Monday Jul 30, 2007 #

Running (Canberra) 35:00 [3]
slept:4.0 shoes: Asic 2110

with Jules from Yellow sub, over to ACTAS gym at Lynham, and back.

MTB Cycling (Bruce Ridge) 1:00:00 [3]
shoes: Cannondale Rush

From Yellow sub- to O'Connor Ridge, and thru the single tracks on Bruce ridge and back. Found the single track harder than expected because I haven't been on gravelly tracks for a long time. Tired and hungry so didn't go for too long. Cold!

Sunday Jul 29, 2007 #

Running (Fairyland Loop) 57:17 [3] 10.3 km (5:34 / km)
slept:8.0 shoes: old Asics 2100

Afternoon lap of Fairyland. Feeling pretty ordinary.

Strength work (weights and core) 30:00 [3]

Saturday Jul 28, 2007 #

Kayaking (Middle Harbour) 1:34:00 [3] 16.6 km (5:40 / km)
slept:8.0 shoes: Red7 double

Morning paddle with Damon in Red7.
Nice day, but wind picked up a bit.

MTB Cycling long (Northern Beaches Loop) 4:30:00 [3] 56.0 km (4:49 / km)
ahr:139 max:180 shoes: Cannondale Rush

with Mounty and Damon.
From Mounty's to pipeline, Cascades, Belrose substation, Oxford Falls, The track to Nowhere, Deep Creek track, lap of Narrabeen Lake, Red Hill, lap of Manly Dam and back to Killarney. Basically all technical riding so pretty slow. Technical riding still improving which is surprising considering how rarely I ride at the moment.

C • Its like riding a bike... 3

Friday Jul 27, 2007 #

Road Cycling (windtrainer) 1:00:00 [3]
slept:8.5

while watching WOC 2006 DVD. This was a real disappointment. There was more atmosphere in our lounge room during the live coverage. Considering the effort and money they put into the coverage this was very boring. Jamie Stevenson, don't give up your day job.

Strength work (weights and core) 30:00 [3]

Thursday Jul 26, 2007 #

Road Cycling long (Lindfield to Berowra wate) 2:55:00 [3] 78.0 km (2:15 / km)
ahr:156 slept:7.0

with Katrin. Another cracka day in Sydney. Lindfield, Bobbin Head, Berowra Waters and back via Bobbo and Eastern Arterial. Cruised some of the hills, but pushed hard on others. Good to get a few k's in the legs.

Wednesday Jul 25, 2007 #

Kayaking (Middle Harbour) 1:22:00 [3] 13.5 km (6:04 / km)
ahr:139 max:162 slept:7.5 shoes: K1 Kayak

with Mounty in K1. Stunning morning, blue skys and t-shirt weather. Water was clearest I've seen it there in 2 years. Just perfect.
Felt pretty good until Mounty smashed me in a long surge.

Then the news of the day- drove home without tying my kayak on. Didn't realise til I got out of the car....And it was still sitting there :-)
Dari suggested I buy a lottery ticket, but I forgot.

Tuesday Jul 24, 2007 #

Strength work (weights and core) 30:00 [3]

Running (Fairyland) 57:37 [3] 10.0 km (5:46 / km)
shoes: Asic 2110

Had done nothing all day, so felt pretty fresh.

Monday Jul 23, 2007 #

Road Cycling hills (Grosvenor Hill Reps) 1:30:00 [4]
slept:8.0

5 reps up Grosvenor St. Experimented a little with surging a different parts of the hil. Body wanted to stop after 2 cos my lungs felt a bit scanky, but mind wouldn't let it.
Time; Avg HR, Max HR, Rest
5.03; 164; 179; 2.23
4.59, 175, 185; 2.21
5.03; 170; 183; 2.50
4.50; 180; 187; 2.22
4.48; 185; 189
Then went home and did 45mins on the windtrainer.

Sunday Jul 22, 2007 #

Running long (Bobbin Head) 1:35:22 [3] 15.5 km (6:09 / km) +900m 4:46 / km
ahr:154 max:187 slept:6.0 shoes: North Face Anurva Boa

with Julian, Andy, Damon and Prong.
From Turramurra Bobbin Head Rd toll booth, along a new trail that is on the trailwalker course, down to Bobbin Head, over to Apple Tree Bay, back to Bobbo, along Warrimoo Track, and up Sphinx track to the car.
Really nice run, mostly on rocky single trail. Feeling good.

C • Feelin Good ... 4

Kayaking (Apple Tree Bay) 59:00 [3] 9.5 km (6:13 / km)
shoes: Red7 double

with Julian in the Red7.
First attempt at turning Julian to the darkside. He will be an easy target.

Saturday Jul 21, 2007 #

Kayaking (Middle Harbour) 1:17:29 [3] 13.0 km (5:58 / km)
ahr:134 max:177 slept:7.5 shoes: Red7 double

with Andy in Red7. Roseville Bridge to Spit Bridge return.

Running (Middle Harbour) 1:42:00 [3] 16.77 km (6:05 / km)
ahr:145 max:171 shoes: red Salomon 3D Pro

Long run with Andy after paddle. Across Roseville Bridge, up NOSH track, along new track to Magazine Bay (past old Naval base), up to Killarney Heights, down to NPWS depot, along another new track next to a nice creek, then back to Davidson Park and over the bridge again,
Really nice run, on a few new tracks. Feeling good.

Friday Jul 20, 2007 #

Kayaking (Middle Harbour) 1:30:00 [3]
slept:8.5 shoes: K1 Kayak

morning paddle with Mounty. Felt ok. Was cold and a bit windy. Not much motivation for paddling at the moment.

Running (Two creeks/Little Diggers) 48:48 [3] 8.8 km (5:33 / km)
shoes: old Asics 2100

afternoon jog. Feeling good

Thursday Jul 19, 2007 #

Road Cycling (Akuna Bay) 1:52:00 [3] 53.0 km (2:07 / km) +800m 1:58 / km
ahr:146 max:181 slept:8.0

afternoon ride thru Akuna Bay. Feeling ok. Left it a bit late and it was dark by the end.

Wednesday Jul 18, 2007 #

Running (Marsfield) 1:30:00 [3]
slept:6.0 shoes: Asic 2110

morning run with Fatrat up to Pennant Hills Park and back. Really struggled for first hour, then hungry for last 15mins.
Then discussed High Performance ideas for a few hours. Now time to start working on them.

Tuesday Jul 17, 2007 #

Road Cycling (Bobbin Head) 1:58:00 [3] 50.0 mi (2:22 / mi)
slept:8.5

morning ride with Fatrat. Pretty cold, but not as unbearable as Fatrat whinging about it. Quads felt pretty tired. Plan to do a bit more riding (actually some riding) this month so I can tow Josh at XPD ;-)

C • Big call ... 2

Monday Jul 16, 2007 #

Note
(rest day)

Felt ok, but just didn't feel like doing anything

Sunday Jul 15, 2007 #

Orienteering race (Aus Relay Champs) 47:10 [5] *** 8.89 km (5:18 / km) +350m 4:26 / km
spiked:15/16c shoes: VJ twisters

Australian Relay Championships
1st with Ecmo and Julian
Running 2nd leg after Ecmo got dropped and came in 6th?
Surprised how quickly I caught most of the guys in front of me, I took a wide left route choice to 7 and when i got there no one else was in sight (didn't know there was a split in legs). Caught Murray running in the lead for the Cockies at 13, and decided running over the mountain to 15 was the best route. Happy with my run and good to pick up my 3rd title.

Running warm up/down 20:00 [2]
shoes: VJ twisters

Saturday Jul 14, 2007 #

Orienteering race (Australian Champs) 1:34:57 [5] ***** 16.01 km (5:56 / km)
ahr:180 max:194 spiked:21/28c shoes: VJ twisters

8th. Shep won in 78mins.
Well I can't really say how disappointed I was with today's run. Physically I felt really good- much better than the rest of the week. Had a great start, and didn't lose any time in first 8 controls. Caught Prong going to 9 (who proceeded to pull out), but missed the control by more then a minute. Had no idea what was going on after going thru the saddle prior to the control. 10,11 were ok until i caught Tane and proceeded to stupidly miss 12 by at least 90secs. 13, 14 ok and feeling fast but missed 15 in what was a dodgey bit of mapping. 16-20 were ok and still with Tane. Missed 21 cos i thought i was going thru a differnet saddle. Had no confidence to 22, 23 and no blood going to my brain for 24. Very stupid mistake losing another 2mins. 25 was ok, except i got to the correct control and misread the code, losing another min. 26-finish was good and pushed hard fortunately picking up a few places.
Started looking like a good day, but left my brain with my carboshotz wrapper at the spectator control.
My HR avg last year was 187- suspect lower this year due to more mistakes, and not quite as race fit

C • Heart rate 7

Running warm up/down 15:00 [2]
shoes: VJ twisters

Friday Jul 13, 2007 #

Note
(rest day)

Thursday Jul 12, 2007 #

Orienteering race (JWOC Middle Final) 26:59 [5] 4.88 km (5:32 / km)
shoes: VJ twisters

JWOC Middle distance Final- Dhaadyiwa
It was bloody cold this morning. Missed 30secs or so on #1. Jules caught me going to 3 and I tried hard to stick with him. Lost contact at 7 and slowed a little allowing Prong to catch back up (already passed him). Ran the rest of the course well, but not particularly fast. Good run, but just a bit sloppy at the start.

Orienteering race 25:00 [4]
shoes: VJ twisters

JWOC spectator course. I'd run in the morning but was keen to do the race- until i started. Made a mistake on 1, and got caught by Rune and Ryan. Quickly lost motivation and was pretty tired. Pulled out at the spectator leg cos I'd already run the rest of the course

Wednesday Jul 11, 2007 #

Orienteering (Ngan Girra) 22:00 [3]
shoes: VJ twisters

checking SI units were working

Orienteering race (JWOC Middle Qual) 29:30 [5] 4.7 km (6:17 / km)
shoes: VJ twisters

JWOC Middle Distance Qualification Heat B
An ok run, felt very awkward in the difficult terrain. Lost 2mins on a very stupid and typical mistake, thinking I was at 9, and exited in wrong direction cos I was still at 8. Caught back up to Prong who was running Heat A near the end and held him off on the long finish chute. In total lost about 3mins and missed qualifying by about 20secs

Tuesday Jul 10, 2007 #

Note
(sick) (rest day)

Very very hungover after a big night with the Kiwis.

Monday Jul 9, 2007 #

Orienteering 30:00 [2]
shoes: VJ twisters

Check SI units with Prong and Seb.

Sunday Jul 8, 2007 #

Note
(rest day)

Walked around taking photos of JWOC sprint

Saturday Jul 7, 2007 #

Event: JWOC 2007

Orienteering race (NSW Orienteering Champs) 1:35:49 [5] *** 15.75 km (6:05 / km)
spiked:28/30c shoes: VJ twisters

NSW Orienteering Championships. 95.49 3rd.
Had a reasonably slow start, and missed 90secs by going to high to #9. After that I had a pretty clean race, and picked up the speed a bit towards the end. Okay result but too far behind Shep. Never felt fast.

Running warm up/down 20:00 [2]
shoes: VJ twisters

Friday Jul 6, 2007 #

Note
(rest day)

Thursday Jul 5, 2007 #

Running (UTS Lindfield) 32:00 [3] 5.6 km (5:43 / km)
shoes: old Asics 2100

Just wanted to get the legs moving. Very cold

Wednesday Jul 4, 2007 #

Running long (Black Mountain) 1:34:00 [3] 17.5 km (5:22 / km)
slept:8.0 shoes: North Face Anurva Boa

With Shep from his place in North Lyneham. Thru Bruce ridge and up Black Mtn. Was a bit tired but otherwise pretty happy with my shape. Perhaps due for a rest day though.

Tuesday Jul 3, 2007 #

Running (Cape Conran) 1:13:18 [3] 12.67 km (5:47 / km)
shoes: North Face Anurva Boa

On the South-east coast of victoria on my way back to Canberra via Princes Hwy.
Awesome place- one of the best coastal runs I've ever done. Really interesting rock formations.
Almost stepped on a seal- I'm not sure who was more scared. I almost jumped into the water quicker than he did!

Running (Coopracambra National Par) 33:43 [3] 6.1 km (5:32 / km) +285m 4:29 / km
shoes: North Face Anurva Boa

From Monaro Hwy out to Beehive Falls, plus a bit more and back. Nice forest. Pretty cool now the sun was behind the mountains.

Monday Jul 2, 2007 #

Kayaking (Patterson Lakes) 1:06:00 [3] 10.25 mi (6:26 / mi)
slept:10.0 shoes: K1 Kayak

morning paddle with Kim. Body a bit sore from MTB race

Running (Morwell) 37:12 [3] 6.8 km (5:28 / km)
shoes: North Face Anurva Boa

With Kathryn from her place near Morwell. On trails around pine plantations. Felt pretty good, and run at good pace.

Sunday Jul 1, 2007 #

MTB Cycling race (Lysterfield Park) 5:12:02 [4] 90.15 km (3:28 / km)
ahr:166 max:184 shoes: Cannondale Rush

Anaconda Chase the Sun 5hr MTB Enduro
Raced solo. Lots of recent rain meant the track was very muddy. Got stuck in a bottle neck at the start and ended up going pretty hard to the end of the 1st lap. Felt a bit tired on the 2nd lap, but held steady until the end of the race. Happy with my consistency, and good to work on my mud riding skills.
Splits: 37mins, 38, 39, 39, 39, 39, 40, 40
6th in Men's Solo

C • Bloody Hell 2

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