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Training Log Archive: NSW Stinger

In the 7 days ending Sep 11, 2011:

activity	#	time	miles		km		+m
Running	6	7:48:13	58.87	(7:57)	94.75	(4:56)	2988
MTB Cycling	3	4:59:34	53.54	(5:36)	86.17	(3:29)	2015
Total	8	12:47:47	112.42	(6:50)	180.92	(4:15)	5003

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Sunday Sep 11, 2011 #

8 AM

Running long 4:08:52 [3] 50.02 km (4:59 / km) +1809m 4:13 / km
shoes: Salomon Speed Cross 3

Wallhalla Wound Up
2nd place. Very happy with run. more later

C • Smoking pace! 2

Saturday Sep 10, 2011 #

10 AM

MTB Cycling 2:38:43 [3] 42.85 km (3:42 / km) +1113m 3:17 / km
shoes: Merida Ninety-Six Team

Delburn-Mirboo North Rtn
Finally Mirboo North has a good coffee shop. It was a wet cold ride but I quite enjoyed it. Check out a block of forest on the west side of the highway which was quite good. Tried to push up all the hills.

Running 29:57 [3] 6.32 km (4:44 / km) +142m 4:16 / km
shoes: new Salomon XA Pro (white)

A slow transition onto the run. I was surprised with how fresh the legs felt.

Friday Sep 9, 2011 #

5 PM

MTB Cycling 1:05:58 [3] 17.84 km (3:42 / km) +390m 3:20 / km
shoes: Merida Ninety-Six Team

Very cold evening, I think the hail was still melting on the ground. Wasn't really that nice a ride, I kept on wondering what was slowing me down. Probably just not blood in my legs.

Thursday Sep 8, 2011 #

5 PM

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

2 km warm up 3km c.d

6 PM

Running race 17:32 [3] 5.0 km (3:30 / km)
shoes: Nike Victory

Harriers run
The calves were a bit sore still and R hip not great but I still wanted to have a crack at the 5km on the track. There wasn't much competition, apart from a new guy Ryan who ran 15.45 and is a self taught footy umpire. Greg took the first km out pretty hard and pulled me through in 3.22 which was a good start. But then one lap later he'd dropped off and I ran the rest on my own. Next 2k's were ok and I felt like I was cruising ok. It wasn't until about 4 laps to go where my lungs started struggling and anterior compartment syndrome kicked in. The 4th km was a bit disappointing 3.36 and I picked it up a bit in the last 3.29 but couldn't quite break 17.30 (my aim). Still pretty happy and my legs feel pretty good the next day.

Wednesday Sep 7, 2011 #

5 PM

Running long 1:30:12 [3] 17.82 km (5:04 / km) +716m 4:13 / km
shoes: Nike Air Span +6

Cold evening run after an afternoon storm. Legs felt pretty good, but right hip/adductor still tight. Pretty tired coming up the last hill. Crossed over the highway and did a bit more exploring in unfamiliar tracks. Even ran in some nice pines for a km or two.

Tuesday Sep 6, 2011 #

5 PM

Running long 51:40 [3] 10.59 km (4:53 / km) +322m 4:14 / km
shoes: Salomon Speed Cross 3

Evening run, with Kathryn on the mtb for company. Geez it was cold, I knew it was coming but it doesn't mean I like it. Had a sniffle today so skipped the intervals I had planned to do. But actually felt pretty good, thought the calves tightened up, I think because they aren't used to the new shoes.

Monday Sep 5, 2011 #

5 PM

MTB Cycling 1:14:53 [3] 25.48 km (2:56 / km) +512m 2:40 / km
shoes: Merida Ninety-Six Team

Afternoon ride around the DIS on a great sprint day. I took the Merida out in search of some hills and stayed close to home checking out the conditions of tracks I hadn't been on for a long time. After looking the weather guide for the rest of the week I wish I spent more time training today.

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