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Training Log Archive: NSW Stinger

In the 7 days ending Mar 3, 2013:

activity	#	time	miles		km		+m
Running	5	6:44:33	43.76	(9:15)	70.42	(5:45)	1340
MTB Cycling	2	4:12:43	72.02	(3:31)	115.9	(2:11)	839
Kayaking	2	3:14:24	16.57	(11:44)	26.66	(7:18)	57
Orienteering	1	54:12	4.8	(11:17)	7.73	(7:01)	4
Total	10	15:05:52	137.14	(6:36)	220.71	(4:06)	2240

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Saturday Mar 2, 2013 #

1 PM

Running long 2:00:04 [3] 17.14 km (7:00 / km) +454m 6:11 / km
shoes: Saucony Xodus Goretex

Run with Kathryn and Damon from Kilcunda west along the walking track and back. A couple of detours down to the beach for some scrambling but even though the tide was low there are a few places you can't get across without swimming. Turned into a nice sunny day and the scenery was certainly stunning.
My legs felt worse than yesterday, even with a massage yesterday arvo with Murray. 2 days and 1 night of work before heading to NZ for Godzone so don't need to do much from here on in.

Friday Mar 1, 2013 #

1 PM

Running long 1:53:30 [3] 21.44 km (5:18 / km) +460m 4:47 / km
shoes: Saucony Xodus Goretex

The Animal Run with Morgan. Actually he ran 2 steps in front most of the way as I was buggered.

Thursday Feb 28, 2013 #

8 AM

MTB Cycling 3:12:19 [3] 100.42 km (1:55 / km) +573m 1:52 / km
ahr:147 max:244 shoes: Chiru Radium

Long ride with Murray and Ben McLean. I met them at Toms Bridge and headed to Yallourn North, Willow Grove, Shady Creek, Yarragon, North Canal Rd, and back through Yallourn North. These boys are pretty fit at the moment only a few weeks out from the ironman and I was working pretty hard at times. Glad to have a coffee and big apple scroll at Yarragon before heading back. Still good to have some miles in the legs. The climb on the gps seems pretty understated for this ride.

3 PM

Orienteering 54:12 [3] 7.73 km (7:01 / km) +4m 7:00 / km
ahr:118 max:160 shoes: Fenn Millennium

Afternoon paddle when I would have preferred to have an afternoon nap.

6 PM

Running 25:41 [2] 3.87 km (6:38 / km) +6m 6:35 / km

warm up and cool down

Running long 18:47 [3] 5.07 km (3:42 / km) +38m 3:34 / km
shoes: Nike Lunar Elite

Harriers Run- Racecourse 5km
I wasn't expecting too much for my 3rd session of the day but was pleasantly surprised. I started last with Sam Beveridge who ran away from me pretty quickly. When I checked my watch a couple of km in I realised I wasn't running too badly, its just that Sam was running really well. Quite happy to still have a bit of leg speed after a big day.

Wednesday Feb 27, 2013 #

9 AM

Kayaking 2:00:02 [3] 16.62 km (7:13 / km) +42m 7:08 / km
shoes: Fenn Millennium

morning paddle at the pondage. 1 lap with 1TB resistance. quick stop for a drink then another lap. Did 3 pyramids of 20,30,40,50,60,50,40,30,20 DS with 20 DS recovery. The first was still with resistance, the other two without. Everything seems pretty slow at the moment but I'm convinced it is the shallow water (mostly)

Tuesday Feb 26, 2013 #

12 PM

Kayaking 1:14:22 [3] 10.04 km (7:24 / km) +15m 7:21 / km
shoes: Fenn Millennium

lunchtime paddle at in the bluegreen algae infested pondage. Did one lap with 1TB resistance.

5 PM

Running 17:48 [3] 3.46 km (5:09 / km) +35m 4:54 / km
shoes: Nike Lunar Elite

John's Tuesday night session, without John, but with Kath, Liz and Darrel.

Running 45:11 [3] 9.4 km (4:48 / km) +89m 4:35 / km
shoes: Nike Lunar Elite

Session of 10x1min on/off. Legs felt pretty good which was a pleasant suprise about feeling so crap yesterday morning.

Monday Feb 25, 2013 #

7 AM

Running 1:03:32 [3] 10.04 km (6:20 / km) +259m 5:36 / km
shoes: Saucony Xodus Goretex

post night shift run at Crinigan Road Reserve. Quite possibly the worst run since starting shift work. Heavy legs, heavy shoes, heavy head.

5 PM

MTB Cycling 1:00:24 [3] 15.48 km (3:54 / km) +266m 3:36 / km
shoes: Chiru Pulse 29er

evening ride with Kathryn. Still pretty tired.

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