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Training Log Archive: NSW Stinger

In the 7 days ending Jan 14, 2007:

	activity	#	time	miles		km		+m
	Running	4	4:41:37	27.79		44.72		1000
	Kayaking	2	4:37:00	27.09	(10:13)	43.6	(6:21)
	Road Cycling	1	1:22:00	22.37	(3:40)	36.0	(2:17)	285
	Orienteering	2	1:06:29	8.87	(7:30)	14.27	(4:40)	320	10 /	11c	90%
	Total	5	11:47:06	86.12		138.59		1605	10 /	11c	90%
averages - sleep:7.9 weight:67kg

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Sunday Jan 14, 2007 #

Running long (Fairyland and Lizard Loop) 2:01:57 [3] 20.66 km (5:54 / km) +1000m 4:45 / km
ahr:151 slept:8.0 shoes: red Salomon 3D Pro

with Damon. Felt good for most of the way, but tired for last 20mins. Probably didn't eat carbs last night.

Kayaking (Middle Hbr) 1:37:00 [3] 13.6 km (7:08 / km)
ahr:130 max:155 shoes: K1 Kayak

with Damon and Prong, in K1. Bloody beautiful day. First up stream, then back past the bridge. Felt tired after 30mins and struggled to keep up. HR much higher than yesterday. Once we were round the point there were heaps of waterskiiers throwing up big waves. I was very relieved not to fall in. Prong wasn't so lucky.

Saturday Jan 13, 2007 #

Kayaking (Fullers Bridge to Rosevil) 3:00:00 [3] 30.0 km (6:00 / km)
ahr:111 max:135 slept:8.0 shoes: Mark2 surfski

with Mounty. Stong southerly wind. Down Lane Cove river, out into the harbour. Short stop at McMahons Point. Under harbour bridge, around Bradleys Head, Middle Head, under spit bridge and into Middle Harbour.
Conditions in the harbour were much more difficult than i expected. Lots of side chop, big ferrys, lots of sailing boats and jet boats full of tourists. I felt good the whole time and quite fresh at the end. Coudn't seem to get my HR high today.

Road Cycling (Lane Cove N.P.) 56:00 [2] 22.0 km (2:33 / km)
shoes: Specialized MTB

From Castlecrag to Lane Cove National Park (20mins) and recovery from intervals.

Road Cycling intervals (Lane Cove N.P.) 26:00 [4] 14.0 km (1:51 / km) +285m 1:41 / km
shoes: Specialized MTB

3 reps up national park road 4.65km, 95m climb:
Time, recovery, avg HR
8.50 (11.34) 163
8.48 (10.53) 168
8.41 (11.30) 171
Felt quite good, but the last rep hurt.

Running (Two Creeks/Little Diggers) 32:00 [3] 5.6 km (5:43 / km)
ahr:159 max:189 shoes: red Salomon 3D Pro

5.08pm. Decided to keep up the quality, so ran 10mins warm up, then 3 x 5mins tempo, 5mins recovery, and 12 mins cool down.

C • holy dooley 3

Running intervals (Two Creeks/Little Diggers) 15:00 [4] 3.1 km (4:50 / km)
shoes: red Salomon 3D Pro

Intervals- 1.18km, 1.15km, 0.83km up big hill
Felt surprisingly good, until i got to the hill.

Friday Jan 12, 2007 #

Note
slept:8.0 (rest day)

Thursday Jan 11, 2007 #

Running long (Lizard Loop) 1:22:40 [3] 15.36 km (5:23 / km)
ahr:152 max:171 slept:8.0 shoes: old Asics 2100

Beautiful warm day and i couldn't wait to get home and blow off some steam on the Lizard Loop. Felt ok, but nothing special.
Bring on the hot weather!!!

Wednesday Jan 10, 2007 #

Orienteering race (Summer Series) 51:00 [5] 11.28 km (4:31 / km) +320m 3:58 / km
slept:8.5 shoes: Asic 2110

Harbord- Ran ok, but got flogged again by Andy and Mounty. Concentration was quite good considering all the racing in last week. Running felt quite good.

C • greetings from austria 2

Tuesday Jan 9, 2007 #

Note
weight:67kg (rest day)

Monday Jan 8, 2007 #

Orienteering race (Sydney Park Series) 15:29 [5] *** 2.99 km (5:11 / km)
spiked:10/11c slept:7.0 shoes: Asic 2110

Villa Maria- Hunters Hill- Race 2.
Had an ok run, but a few small 10 sec mistakes. Probably a bit casual because i thought i knew the area well. Ran at ok speed, but felt the last 6 days of racing in my tired legs.
Good field again- equal 6th place

Running warm up/down 30:00 [2]
shoes: Asic 2110

short warm up- and longer cool down collecting controls

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