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Training Log Archive: NSW Stinger

In the 7 days ending Jul 21, 2013:

activity	#	time	miles		km		+m
MTB Cycling	3	6:03:06	69.28	(5:14)	111.49	(3:15)	1557
Running	5	5:13:40	39.46	(7:57)	63.5	(4:56)	1653
Strength work	1	1:30:00
Kayaking	1	40:58	4.01	(10:13)	6.45	(6:21)	8
Total	9	13:27:44	112.74		181.44		3218

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Sunday Jul 21, 2013 #

9 AM

Running 19:29 [3] 3.37 km (5:47 / km) +43m 5:26 / km
shoes: Nike Lunar Elite

cool down

Running race 45:57 [3] 11.91 km (3:51 / km) +173m 3:36 / km
shoes: Nike Victory

Swaggy Wilson Fun Run organised by the Harriers.
I ran this last year and was happy with my time especially coming off night shift. So today I just hoped I could equal or better it. Took almost 30 secs off the time which was good and finished 2nd behind Flynn. Got to within 40m at the finish but had lost a bit too much time on the downhill part of the first lap. Pretty good course but bloody cold morning.

2 PM

MTB Cycling 1:35:42 [3] 28.19 km (3:24 / km) +510m 3:07 / km
shoes: Chiru Pulse 29er

afternoon ride. Sunny but very windy. Legs felt ok but pretty tired by the finish.

Saturday Jul 20, 2013 #

1 PM

MTB Cycling 1:28:01 [3] 26.59 km (3:19 / km) +542m 3:00 / km
shoes: Chiru Pulse 29er

3 hours of riding, rain and random access memories.
Missed the nice morning and was ready to ride just in time for the rain to start. Explored a few different tracks to make the return ride to Mirboo North bakery a bit longer. Shouldn't have sat drinking my coffee for so long as I was freezing cold and wet the whole way home.

MTB Cycling 1:32:00 [3] 30.0 km (3:04 / km)
shoes: Chiru Pulse 29er

Not sure why the Garmin didn't record the 2nd half of the ride.

Friday Jul 19, 2013 #

12 PM

Running 1:02:48 [3] 12.83 km (4:54 / km) +266m 4:26 / km
shoes: Salomon Speed Cross 3

lunchtime session. 15mins w.u then 5x5min with 1min jog recovery. Very windy but quite warm. Body felt pretty good but I'd like to start seeing some improvements in my sessions sometime soon.

Thursday Jul 18, 2013 #

10 AM

Running 41:35 [3] 7.23 km (5:45 / km) +342m 4:39 / km
shoes: Salomon Speed Cross 3

Monna Fartlek. Not a great session. My brain 1000miles from my body so didn't really give it my best.

Running 17:08 [3] 3.14 km (5:27 / km) +185m 4:13 / km
shoes: Salomon Speed Cross 3

warm up.

Wednesday Jul 17, 2013 #

9 AM

Running 1:30:38 [3] 16.94 km (5:21 / km) +469m 4:42 / km
shoes: Saucony Xodus 3.0

morning longish fartlek surging the hills.

Tuesday Jul 16, 2013 #

8 AM

MTB Cycling 1:27:23 [3] 26.71 km (3:16 / km) +504m 2:59 / km
shoes: Chiru Pulse 29er

Morning ride to Mirboo North for yoga, and home again.

Strength work 1:30:00 [3]

yoga

1 PM

Kayaking 40:58 [3] 6.45 km (6:21 / km) +8m 6:19 / km
shoes: ICON surf ski

short kayak before work. Great day would have loved to keep going.

Monday Jul 15, 2013 #

11 AM

Running 12:55 [3] 2.78 km (4:39 / km) +150m 3:40 / km
shoes: Nike Lunar Elite

Sprint O training at All Nations Park. Nice little area and good fun.

Running 11:35 [3] 2.65 km (4:22 / km) +13m 4:16 / km
shoes: Nike Lunar Elite

Sprint O training at All Nations Park.2nd course which was basically the same course but in different order and I did a few different route choices.

Running 11:35 [3] 2.65 km (4:22 / km) +13m 4:16 / km
shoes: Nike Lunar Elite

Sprint O training at All Nations Park.2nd course which was basically the same course but in different order and I did a few different route choices.

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