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Training Log Archive: NSW Stinger

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Kayaking19 26:06:05 164.98 265.52 3887
  MTB Cycling18 16:56:50 215.35(4:43) 346.58(2:56) 4151
  Running10 11:43:09 75.21(9:21) 121.04(5:49) 1849
  Road Cycling1 5:24:29 88.31(3:40) 142.12(2:17) 1407
  Trekking2 3:42:14 3.98(55:49) 6.41(34:41) 545
  Total50 63:52:47 547.84 881.66 11839
  [1-5]45 57:00:53

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Tuesday Jan 31, 2017 #

5 PM

MTB Cycling 55:46 intensity: (7 @0) + (10:46 @1) + (35:55 @2) + (8:58 @3) 20.35 km (2:44 / km) +256m 2:35 / km
ahr:133 max:160 shoes: Cannondale Rush

8 PM

Trekking hills (Power station reps) 31:26 intensity: (20 @0) + (7:12 @1) + (11:06 @2) + (12:08 @3) + (40 @4) 0.4 km (1:17:48 / km) +290m 16:57 / km
ahr:140 max:171

15 reps up the Precipitator stairs. no pack

Monday Jan 30, 2017 #

9 AM

Road Cycling 5:24:29 intensity: (5:08 @0) + (1:16:22 @1) + (3:33:32 @2) + (29:27 @3) 142.12 km (2:17 / km) +1407m 2:11 / km
ahr:128 max:165 shoes: Chiru Radium

C • Nice! 6

Sunday Jan 29, 2017 #

5 AM

MTB Cycling 53:45 intensity: (20 @0) + (8:38 @1) + (36:14 @2) + (8:23 @3) + (10 @4) 20.19 km (2:40 / km) +224m 2:31 / km
ahr:133 max:185 shoes: Cannondale Rush

6 PM

MTB Cycling 1:12:09 intensity: (1:27 @0) + (16:25 @1) + (46:38 @2) + (7:39 @3) 23.0 km (3:08 / km) +361m 2:54 / km
ahr:116 max:163 shoes: Cannondale Rush

Saturday Jan 28, 2017 #

5 AM

MTB Cycling 54:39 intensity: (1:36 @0) + (14:55 @1) + (34:21 @2) + (3:47 @3) 20.22 km (2:42 / km) +238m 2:33 / km
ahr:125 max:153 shoes: Cannondale Rush

6 PM

MTB Cycling 1:10:15 intensity: (33 @0) + (34:40 @1) + (30:48 @2) + (4:14 @3) 23.45 km (3:00 / km) +367m 2:47 / km
ahr:123 max:165 shoes: Cannondale Rush

Friday Jan 27, 2017 #

5 AM

MTB Cycling 56:11 intensity: (24 @0) + (14:59 @1) + (36:53 @2) + (3:55 @3) 20.29 km (2:46 / km) +231m 2:37 / km
ahr:126 max:155 shoes: Cannondale Rush

6 PM

MTB Cycling 58:48 intensity: (40 @0) + (15:55 @1) + (35:11 @2) + (7:02 @3) 20.08 km (2:56 / km) +251m 2:45 / km
ahr:128 max:163 shoes: Cannondale Rush

Thursday Jan 26, 2017 #

11 AM

Kayaking 20:08 intensity: (20 @0) + (4:28 @1) + (11:45 @2) + (3:35 @3)
ahr:132 max:155

1 PM

Trekking 3:10:48 intensity: (33:13 @0) + (2:36:01 @1) + (1:34 @2) 6.0 km (31:47 / km) +255m 26:13 / km
ahr:90 max:122 shoes: Salomon XA Pro (10th anniversa

Wednesday Jan 25, 2017 #

6 AM

MTB Cycling 1:19:26 intensity: (14:06 @0) + (18:25 @1) + (46:06 @2) + (49 @3) 20.21 km (3:56 / km) +255m 3:42 / km
ahr:114 max:154 shoes: Cannondale Rush

5 PM

Running 52:22 intensity: (6:52 @0) + (21:30 @1) + (17:35 @2) + (6:25 @3) 5.7 km (9:11 / km) +119m 8:19 / km
ahr:114 max:162

Tuesday Jan 24, 2017 #

1 PM

Running 1:31:43 [3] 15.73 km (5:50 / km) +272m 5:22 / km
shoes: Nike Structure 14

Ran a lap of the reserve then 6 x 500m intervals on the bike trail. Not a whole lot of speed in the legs.

Running 15 [3] 2.5 km (6 / km)
shoes: Nike Structure 14

didn't start watch
5 PM

Kayaking 35:36 intensity: (2:24 @1) + (27:20 @2) + (5:52 @3) 15.49 km (2:18 / km) +48m 2:16 / km
ahr:139 max:158

Monday Jan 23, 2017 #

6 AM

MTB Cycling 45:00 [2] 15.0 km (3:00 / km)
shoes: Cannondale Rush

7 AM

MTB Cycling 14:45 intensity: (1:17 @0) + (6:42 @1) + (6:26 @2) + (20 @3) 4.74 km (3:07 / km) +63m 2:55 / km
ahr:112 max:153

10 AM

Running 1:01:23 intensity: (8 @0) + (58 @1) + (26:09 @2) + (33:08 @3) + (1:00 @4) 11.22 km (5:28 / km) +126m 5:11 / km
ahr:150 max:173 shoes: Hoka Clifton 2

7 PM

Kayaking 26:20 intensity: (4:29 @1) + (10:59 @2) + (10:52 @3)
ahr:139 max:161

Sunday Jan 22, 2017 #

6 AM

Kayaking (Hazelwood Pondage) 55:26 intensity: (9 @0) + (51:02 @1) + (4:15 @2) 8.22 km (6:44 / km)
ahr:110 max:127

post night shift paddle. Didn't have much go today.

Saturday Jan 21, 2017 #

11 AM

Running 2:20:52 intensity: (22 @0) + (7:27 @1) + (1:38:53 @2) + (23:15 @3) + (10:55 @4) 25.16 km (5:36 / km) +538m 5:03 / km
ahr:141 max:177

5 PM

Kayaking 24:11 intensity: (6:01 @1) + (5:46 @2) + (12:24 @3)
ahr:140 max:166

Thursday Jan 19, 2017 #

5 AM

MTB Cycling 53:17 intensity: (14 @0) + (9:36 @1) + (33:21 @2) + (10:06 @3) 20.37 km (2:37 / km) +216m 2:29 / km
ahr:134 max:163

6 PM

MTB Cycling 1:00:27 intensity: (1:18 @0) + (10:16 @1) + (40:30 @2) + (8:23 @3) 20.27 km (2:59 / km) +263m 2:48 / km
ahr:134 max:199

Tuesday Jan 17, 2017 #

6 AM

Kayaking 1:17:44 intensity: (1:34 @0) + (1:03:03 @1) + (13:07 @2) 11.74 km (6:37 / km)
ahr:106 max:135

5 PM

MTB Cycling 50:34 intensity: (19 @0) + (15:22 @1) + (30:35 @2) + (4:00 @3) + (18 @4) 15.62 km (3:14 / km) +171m 3:04 / km
ahr:128 max:176

Monday Jan 16, 2017 #

6 AM

Kayaking 1:15:36 intensity: (1:48 @0) + (27:13 @1) + (43:45 @2) + (2:50 @3) 21.63 km (3:30 / km) +355m 3:14 / km
ahr:121 max:152

5 PM

Running 30:02 intensity: (3 @0) + (38 @1) + (22:21 @2) + (6:30 @3) + (30 @4) 4.94 km (6:05 / km) +106m 5:29 / km
ahr:140 max:181

Sunday Jan 15, 2017 #

5 PM

MTB Cycling 54:08 intensity: (9:00 @1) + (34:01 @2) + (11:07 @3) 19.75 km (2:44 / km) +224m 2:36 / km
ahr:136 max:162

Saturday Jan 14, 2017 #

9 AM

Kayaking 1:22:14 intensity: (8 @0) + (27:52 @1) + (53:19 @2) + (55 @3) 11.78 km (6:59 / km)
ahr:122 max:157

Friday Jan 13, 2017 #

9 AM

Kayaking 1:43:02 [0] 15.96 km (6:27 / km)

5 PM

Kayaking 1:22:42 intensity: (1:13 @0) + (40:21 @1) + (38:54 @2) + (2:14 @3) 19.76 km (4:11 / km) +353m 3:51 / km
ahr:119 max:154

Thursday Jan 12, 2017 #

5 PM

Running 1:06:22 [0] 11.78 km (5:38 / km) +134m 5:20 / km

Wednesday Jan 11, 2017 #

7 AM

Kayaking 51:13 [0] 7.88 km (6:30 / km)

Tuesday Jan 10, 2017 #

6 PM

Running 1:11:39 intensity: (9:11 @1) + (1:00:06 @2) + (2:22 @3) 10.61 km (6:45 / km) +45m 6:37 / km
ahr:135 max:168

Monday Jan 9, 2017 #

5 PM

Kayaking 1:04:07 [0] 10.44 km (6:09 / km)

Sunday Jan 8, 2017 #

9 AM

Kayaking 2:05:00 intensity: (10:44 @0) + (1:53:59 @1) + (17 @2) 13.31 km (9:23 / km)
ahr:92 max:122

Kayaking 1:31:54 intensity: (5:55 @0) + (36:33 @1) + (47:02 @2) + (2:24 @3) 17.97 km (5:07 / km) +531m 4:27 / km
ahr:117 max:156

Saturday Jan 7, 2017 #

10 AM

Kayaking 6:18:08 intensity: (1:00 @0) + (1:37:41 @1) + (2:57:27 @2) + (1:41:19 @3) + (41 @4) 63.78 km (5:56 / km) +2005m 5:07 / km
ahr:134 max:171

Friday Jan 6, 2017 #

8 AM

Kayaking 1:34 intensity: (39 @1) + (55 @2)
ahr:86 max:129

Kayaking 32:23 intensity: (11 @0) + (8:48 @1) + (23:08 @2) + (16 @3)
ahr:130 max:150

11 AM

Running 1:05:29 intensity: (49 @0) + (1:31 @1) + (17:40 @2) + (11:52 @3) + (33:37 @4) 11.93 km (5:29 / km) +118m 5:14 / km
ahr:161 max:198

Thursday Jan 5, 2017 #

10 AM

Kayaking 2:00:29 intensity: (5 @0) + (31:09 @1) + (45:30 @2) + (43:45 @3) 31.71 km (3:48 / km) +595m 3:28 / km
ahr:134 max:164

7 PM

Kayaking 14:53 intensity: (1 @0) + (5:32 @1) + (9:20 @2)
ahr:124 max:148

Wednesday Jan 4, 2017 #

5 AM

MTB Cycling 50:51 intensity: (9 @0) + (11:30 @1) + (33:41 @2) + (5:31 @3) 20.11 km (2:32 / km) +227m 2:24 / km
ahr:130 max:156 shoes: Cannondale Rush

6 PM

MTB Cycling 1:01:41 intensity: (15:01 @1) + (40:59 @2) + (5:41 @3) 20.24 km (3:03 / km) +251m 2:52 / km
ahr:128 max:158 shoes: Cannondale Rush

Tuesday Jan 3, 2017 #

6 AM

Kayaking 1:10:45 intensity: (5 @0) + (1:09:45 @1) + (55 @2) 10.82 km (6:32 / km)
ahr:105 max:124

5 PM

Running 42:12 intensity: (8 @0) + (5:47 @1) + (25:40 @2) + (10:22 @3) + (15 @4) 6.82 km (6:11 / km) +182m 5:28 / km
ahr:136 max:170 shoes: Saucony Peregrine (green)

Monday Jan 2, 2017 #

6 AM

MTB Cycling 1:12:17 intensity: (1:36 @0) + (42:52 @1) + (27:20 @2) + (29 @3) 22.34 km (3:14 / km) +330m 3:01 / km
ahr:116 max:152 shoes: Cannondale Rush

5 PM

Kayaking 32:40 [0] 5.03 km (6:30 / km)

Sunday Jan 1, 2017 #

11 AM

Running intervals (Traralgon South) 1:20:50 intensity: (8 @0) + (1:14 @1) + (44:19 @2) + (29:56 @3) + (5:13 @4) 14.65 km (5:31 / km) +209m 5:09 / km
ahr:147 max:173 shoes: Hoka Clifton 2

Ran 10km with Mattias in the chariot including 4 x 1km intervals. Then did another 25mins without M around the forest. So humid!
5 PM

MTB Cycling 52:51 intensity: (5:05 @1) + (32:11 @2) + (15:35 @3) 20.34 km (2:36 / km) +223m 2:28 / km
ahr:142 max:167 shoes: Cannondale Rush

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