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Training Log Archive: NSW Stinger

In the 7 days ending Sep 24, 2006:

activity # timemileskm+m
  Running4 3:55:12
  Kayaking2 3:10:00 11.81 19.0
  Road Cycling2 2:50:00
  Orienteering2 1:20:00 3.6 5.8
  Strength work1 30:00
  Total6 11:45:12 15.41 24.8
averages - sleep:7.8 weight:67kg

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Sunday Sep 24, 2006 #

Orienteering race (Newcastle OL) 45:00 [4] *** 5.8 km (7:46 / km)
slept:8.0 shoes: VJ Twister

Sugarloaf- was a bit sloppy and tired at the start, but go into the flow of things. Got stronger as i went on and worried i wouldn't catch RV who started 3mins in front. Actually passed Rob without seeing him.
Typical west Newcastle map. Didn't feel great on the steep slopes and need to harden up a bit in the scrub. Good course for the area.

Road Cycling (Bolton Point- West Wallse) 1:20:00 [3]
shoes: Specialized MTB

What a stinker of a day, and it's only Sept. Rode into a very strong and hot westerly wind on the way there, but coming home was much more enjoyable.

Note

Massage with Alan- 7 months without a massage made this a very painful experience. But i was due and will help fight of the injuries. ITB, Quads, Calves particularly bad.
Went home and had an ice bath to help with recovery. Wasn't as bad as i expected. A beer and a sandwich made the experience more pleasurable

Saturday Sep 23, 2006 #

Kayaking long (Lane Cove River) 2:10:00 [3] 19.0 km (6:51 / km)

Paddled the Evo. was meant to be early morning but didn't start til 11.30am. Great day and good conditions, but wind picked up and quite a few boats at half way. Paddled past Figtree and turned around at Greenwich.

Running hills (Heaton Lookout) 31:12 [5]
shoes: old Asics 2100

Mountain Time Trial. 4pm. 10min w.u. 10.23 to first saddle. 15.58 (5.35)to Heaton Gap, 31.12 (16.15). Didn't feel that fresh on the first hill and pushed hard but didn't flow the flat or downhill. Felt strong on the 2nd half.
13secs behind PB but i'm pretty happy with that.

Running (warm up, and descent) 52:00 [3]
shoes: old Asics 2100

10mins w.u. and 42mins descent and cool down

Friday Sep 22, 2006 #

Kayaking (Middle Hbr) 1:00:00 [3]

with Prong.

Running (Roseville bridge-home) 47:00 [3]
shoes: Salomon XA 3D Pro

after kayaking ran home from Roseville bridge. took a while to warm up.

Thursday Sep 21, 2006 #

Road Cycling tempo (Lindfield to Glebe return) 1:30:00 [3]

Had to get to Glebe for OANSW meeting. Was going to run in arvo, but decided to come home and ride instead.
Felt really good. Faster out of the blocks than Prong, stronger up the hills than Dari. Why can't i feel like this when i ride with other people?

Wednesday Sep 20, 2006 #

Running hills (Willoughby Pool) 41:00 [5]
shoes: old Asics 2100

with Andy, Prong and Ben
3x5 reps of short steep street opposite Willoughby Pool. Reps about 35secs each. Slow walk jog back down and bigger rest between sets. Felt ok, but very weak in the last set.

Running warm up/down (warm up and cool down) 34:00 [3]
shoes: old Asics 2100

From Andy's at Artarmon to Willoughby and back thru Naremburn

Strength work (weights and core) 30:00 [2]

while watching House. Diagnosis: Celiacs disease, and Cutty is getting clucky!

Tuesday Sep 19, 2006 #

Note
(rest day)

Just too lazy

Monday Sep 18, 2006 #

Orienteering intervals (Stingers training) 35:00 [4]
slept:7.5 weight:67kg shoes: old Asics 2100

Yaralla with Ben, Andy, Prong, Ian, Phoebe and Clare
Felt really flat and ran really slowly.
3 Intervals
* 1.97km - 8:33
* 3.38km - 16:04
* 3km - 10
Cut the last one short after i got dropped and had no motivation anyway.

Running warm up/down (warm up and cool down) 30:00 [2]
shoes: old Asics 2100

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