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Training Log Archive: NSW Stinger

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Running	24	23:59:07	159.61	(9:01)	256.86	(5:36)	7285
Road Cycling	1	4:55:06	50.57	(5:50)	81.38	(3:38)	1321
Kayaking	4	4:32:02	25.12	(10:50)	40.42	(6:44)	72
Adventure Race	1	4:27:08	47.79	(5:35)	76.91	(3:28)	736
Strength work	2	3:00:00
downhill skiing	1	2:00:00
Orienteering	1	48:19	5.77	(8:22)	9.29	(5:12)	143
MTB Cycling	1	46:33	11.33	(4:07)	18.23	(2:33)	138
Total	32	44:28:15	300.18		483.09		9695

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Saturday Aug 31, 2013 #

8 AM

Running 1:05:37 [3] 12.25 km (5:21 / km) +283m 4:48 / km
shoes: Salomon Speed Cross 3

morning run with Kathryn. Did a Monna Fartlek. Awesome spring day. my winter blues are disappearing quickly.

Friday Aug 30, 2013 #

11 AM

Running 1:14:58 [3] 14.39 km (5:13 / km) +457m 4:30 / km
shoes: Asics Gel Nimbus 11

morning hills fartlek.

Thursday Aug 29, 2013 #

11 AM

Running 1:01:29 [3] 11.07 km (5:33 / km) +359m 4:47 / km
shoes: Asics Gel Nimbus 11

Still fighting off a minor cold and didn't have time to do much longer anyway. Legs a bit tired, looking forward to a massage on friday.

Wednesday Aug 28, 2013 #

11 AM

Running 22:00 [3] 4.45 km (4:57 / km) +89m 4:30 / km
shoes: Nike Air Span 7

very short recovery run, didn't have much time before work.

Kayaking 52:03 [3] 8.0 km (6:30 / km) +10m 6:28 / km
shoes: Fenn Elite Spark

paddle in the Spark at the pondage

Tuesday Aug 27, 2013 #

10 AM

Running 1:16:11 [3] 12.44 km (6:07 / km) +144m 5:47 / km

Track session with Morgan. Last week I was wiping the snow out of my eyes, this week it was sweat. Beautiful warm day, sunny and no wind. I should have gone to Inverloch for another paddle.
Session was 7 x 800m. Legs must have been tired as I struggled to run the same times at two weeks ago. But at least it was another tough session in the legs.

Monday Aug 26, 2013 #

11 AM

Kayaking 1:07:59 [3] 9.18 km (7:24 / km) +41m 7:15 / km
shoes: Fenn Elite Spark

Pulled the plastic off the brand new Fenn Elite Spark and met Damon for a paddle at Inverloch. Typically windy and the water was brownish from the flood waters in Tarwin river. The wind also managed to pick up Damon's boat and push it into mine to give it a ding before it had even touched the water :-( Happy with boat, but takes a bit of getting used to a lighter boat that bounces around in the wind a lot more then the heavy Millenium.

4 PM

Running 1:07:55 [3] 12.39 km (5:29 / km) +418m 4:41 / km
shoes: Nike Air Span 7

evening run with Kathryn. Legs seem a bit tired for some reason.

Sunday Aug 25, 2013 #

10 AM

Road Cycling 4:55:06 [3] 81.38 km (3:38 / km) +1321m 3:21 / km
shoes: Chiru Pulse 29er

Gippsland MTB 4hr race at Colqhuon Forest near Lakes Entrance.
Started off pretty hard to not get stuck behind people on the lollipop section. As a few guys peeled off I ended up in 4th spot with the top 3 out of sight. I eased it off a bit after 30mins to settle into 4hr pace. Was in 6th at the end of the lap with Chris, and Matt on my back wheel. But then crashed in transition on slippery gravel even though I was slowed down to almost walking pace. Landed hard on my left elbow and lay there like a tortoise stuck on his back unable to unclip. That was the end of the 'racing' for me for the day. I had a break and waited for feeling to come back before continuing. Didn't really push to max after that except when chasing Chris on lap 3. Should have stopped after 4 laps but did a very lonely last lap as the last person on the course.
Definitely one of the best mtb tracks around. The lollipop section is the closest you can come to being on a rollercoaster while riding a bike.

C • Dissapointed i missed it. w... 3

Saturday Aug 24, 2013 #

9 AM

Running long 2:30:54 [3] 30.09 km (5:01 / km) +955m 4:20 / km
shoes: Saucony Xodus 3.0

long run with Kathryn and Morgan, from Morgan's in Traralgon South. 15km up Traralgon Creek Rd and back. Beautiful part of the world and really enjoyed it. And the rain finally stopped which was nice too. Legs held up pretty good too in my first long run for a very long time. Only need to keep that up for another 20km at the Walhalla 50km.

Thursday Aug 22, 2013 #

5 PM

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Lunar Elite

warm up and cool down

6 PM

Running 18:21 [3] 4.95 km (3:42 / km) +41m 3:33 / km
shoes: Nike Lunar Elite

Harriers- Christopher Court 5km
As per usual didn't leave much time for a warm up. Though it looked like it was going to hammer with rain it held off for half an hour and was quite nice running apart from the wind. I had Des for company like the last 2 times I've run and was pretty happy with the time.

Wednesday Aug 21, 2013 #

4 PM

Running 55:36 [3] 9.85 km (5:39 / km) +378m 4:44 / km

slow jog about the DIS. Legs were pretty tired from track last night. Nice that the rain has finally stopped and the sun was out.

Strength work 1:30:00 [3]

yoga

Tuesday Aug 20, 2013 #

5 PM

Running 20:00 [3] 3.0 km (6:40 / km)

warm up and run throughs

6 PM

Orienteering 48:19 [3] 9.29 km (5:12 / km) +143m 4:50 / km

Intervals at Newborough. Quite possibly one of the worst training sessions I've ever done in terms of the weather. When I walked out of work it was surprising to see snow on the Jeeralangs down to 500m. Hated it but managed to squeeze out 6x1km with 200m walk recovery. The toilet seat in the gym when I finished felt like it had a heater in it I was that cold. Good thing I took spikes so it wasn't that slippery but the calves won't like me for it.

Monday Aug 19, 2013 #

5 PM

Running 45:55 [3] 8.14 km (5:38 / km) +229m 4:57 / km
shoes: Saucony Xodus 3.0

very cold evening run around the DIS. Legs a bit tired and leg achilles sheath hurt again at the end which was annoying. Must have been all yesterdays biking, though I wore my old bike shoes that should have been better.

Sunday Aug 18, 2013 #

9 AM

Kayaking 1:25:00 [3] 12.0 km (7:05 / km)
shoes: Red7 double

Winter Challenge Paddle

10 AM

Adventure Race race 4:27:08 [3] 76.91 km (3:28 / km) +736m 3:19 / km

Adventure Junkie Winter Challenge, with Hahny from work.

Saturday Aug 17, 2013 #

downhill skiing (Mt Buller) 2:00:00 [2]

downhill skiing at Mt Buller with Kathryn, Ben and Alison. Snow was better than last year but not as good as Hotham 2 weeks ago.

Friday Aug 16, 2013 #

6 AM

MTB Cycling 46:33 [3] 18.23 km (2:33 / km) +138m 2:28 / km
shoes: Chiru Pulse 29er

morning commute to work. First time for a while.

Thursday Aug 15, 2013 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Lunar Elite

warm up and cool down

3 PM

Kayaking 1:07:00 [3] 11.24 km (5:58 / km) +21m 5:54 / km
shoes: Red7 double

paddle with Hahny in the Red 7

6 PM

Running race 18:50 [3] 5.0 km (3:46 / km)
shoes: Nike Lunar Elite

Harriers run

Tuesday Aug 13, 2013 #

5 PM

Running 1:07:53 [3] 12.29 km (5:31 / km) +302m 4:55 / km
shoes: Salomon Speed Cross 3

evening run with Kathryn. I was meant to do intervals but was so tired it felt like I was running drunk.

Monday Aug 12, 2013 #

5 PM

Running 54:37 [3] 10.27 km (5:19 / km) +312m 4:37 / km
shoes: Salomon Speed Cross 3

evening run. Legs felt better than expected but took a long time to warm up with the freezing conditions.

Sunday Aug 11, 2013 #

9 AM

Running 3:23:03 [2] 22.64 km (8:58 / km) +1399m 6:51 / km
shoes: SalomonXA Pro Black

Long sloooww run with Anna, Darryl, Liz, and Travis at Balook. Was 18km loop from Balook around Mt Tassie and back plus a few loops of the Swing bridge loop while waiting for Anna and Travis who got lost and were an hour late. Great day for a run, windy but not too cold. This is part of the course for Duncan's tribute run that will be held in december over 100km. Won't be many people finishing the 100 I can assure you. Some fast forestry tracks and some very slow wet walking tracks. Will be dryer in December though. Felt pretty tried by the end even though we hadn't run very far.

Saturday Aug 10, 2013 #

1 PM

Running race 31:52 [3] 8.22 km (3:53 / km) +196m 3:28 / km
shoes: Inov-8 Oroc 280 x 2

XCR 8km cross country at Lardner Park
The race plan was to take it out hard and try to stay close to Corny, and hopefully get dragged away from Flynn and Morgan. This worked for the first 3km before I dropped of Corny and was still battling with Flynn. The 2nd lap was a lot harder and I dropped 1min compared to the first lap but managed to keep the gap to Corny to 25secs and also 30 secs in front of Flynn so I was pretty happy with the performance. Shame my HR monitor has been playing up as I haven't pushed that hard for a long time.
The course is pretty cool. Very undulating with a fence jump and 5 ditch jumps, quite muddy and slippery.

C • 5 ditch jumps 1

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 Oroc 280 x 2

warm up and cool down

Friday Aug 9, 2013 #

5 PM

Running 40:52 [3] 8.04 km (5:05 / km) +333m 4:13 / km
shoes: Nike Air Span 7

easy evening jog. Surprised I was able to get out the door after a very draining 4.5hr practical assessment at work today. I feel sorry for the 3 assessors that had to follow me up and down stairs all day!

Thursday Aug 8, 2013 #

5 PM

Running 16:38 [3] 3.15 km (5:17 / km) +140m 4:19 / km
shoes: Salomon Speed Cross 3

warm up

Running 46:21 [3] 9.55 km (4:51 / km) +210m 4:22 / km
ahr:63 max:85 shoes: Salomon Speed Cross 3

Half arsed Monna Fartlek. Wasn't the same as I didn't have the session programmed into the Garmin.

Wednesday Aug 7, 2013 #

4 PM

Running 31:14 [3] 6.01 km (5:12 / km) +265m 4:15 / km
shoes: Nike Air Span 7

short jog before yoga. Legs a bit stiff from last nights intervals but expected worse.

Strength work 1:30:00 [3]

yoga

Tuesday Aug 6, 2013 #

5 PM

Running 40:00 [3] 5.0 km (8:00 / km)
shoes: Nike Air Span 7

warm up and cool down and drills

Monday Aug 5, 2013 #

4 PM

Running hills 1:19:34 [3] 16.18 km (4:55 / km) +406m 4:22 / km
shoes: Nike Air Span 7

Hill Fartlek. Legs felt pretty good which was a surprise given the weekends cross-training.

Thursday Aug 1, 2013 #

12 PM

Running 1:09:17 [3] 14.49 km (4:47 / km) +369m 4:14 / km
ahr:148 max:179 shoes: Salomon Speed Cross 3

16min w.u.
6x4mins with 1min jog recovery.
cool down.

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