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Training Log Archive: NSW Stinger

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Road Cycling2 9:14:52 151.6(3:40) 243.98(2:16) 2187
  Running4 3:43:36 25.94(8:37) 41.75(5:21) 272
  Swimming2 1:46:47 2.81(37:59) 4.53(23:36)
  Strength work1 1:30:00
  MTB Cycling1 51:11 12.24(4:11) 19.69(2:36) 204
  Total10 17:06:26 192.59 309.95 2663
  [1-5]8 12:08:07
averages - sleep:6.4

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

8 AM

Running (Traralgon) 46:10 intensity: (6:41 @0) + (25:10 @1) + (4:25 @2) + (3:32 @3) + (6:22 @4) 8.72 km (5:18 / km) +33m 5:12 / km
ahr:137 max:181 shoes: Nike Structure 14

Finished work and had to fill in some time before the Community Fun Run. Went to the pool at 7 but found out it doesn't open on sunday til 9. So washed and vacuumed the car and still heaps of time so just started running. So tired I was struggling to run 5min/km on flat bike paths.

Running race (LV Community Funrun) 17:59 intensity: (11:20 @0) + (4 @1) + (7 @2) + (32 @3) + (5:56 @4) 5.0 km (3:36 / km) +24m 3:31 / km
ahr:182 max:195 shoes: Nike Victory

I was pretty grumpy and tired by the time it finally started. But very happy with my run in the end. Was with Crossy after 3km and had to go a long way from home as it tends downhill and I knew he would outsprint me. Managed to hold him off by 3secs and take 3rd place and just crack 18mins. Pretty surprised that a summer of long runs and no speedwork can still run no slower than I normally would.
9 AM

Running 17:20 intensity: (2:43 @0) + (11:41 @1) + (2:56 @2) 2.51 km (6:55 / km) +32m 6:30 / km
ahr:129 max:146 shoes: Nike Victory

cool down.
just made it home before I got another call for overtime, I hadn't even made it to bed from last night!!!
5 PM

MTB Cycling 51:11 intensity: (9:25 @0) + (22:50 @1) + (12:06 @2) + (6:50 @3) 19.69 km (2:36 / km) +204m 2:28 / km
ahr:134 max:166 slept:4.5 shoes: Cannondale Rush

ride back to work.

Saturday Mar 1, 2014 #

7 AM

Road Cycling (Traralgon Bunch ride) 3:32:26 intensity: (1:42:03 @0) + (54:34 @1) + (35:18 @2) + (19:31 @3) + (1:00 @4) 83.55 km (2:33 / km) +229m 2:30 / km
ahr:120 max:171 shoes: Cervelo P3

Straight from work for the 7am bunch ride. Was plagued by punctures, 3 off them. Spend about an hour of this time on the side of the road picking glass out of the tyre. I owe a few people favours but eventually got home, very exhausted.

Friday Feb 28, 2014 #

9 AM

Running intervals (TS Oval) 1:30:03 intensity: (28:45 @0) + (27:16 @1) + (10:31 @2) + (5:23 @3) + (18:08 @4) 14.92 km (6:02 / km) +82m 5:52 / km
ahr:140 max:186 slept:7.0 shoes: Nike Lunar Racer 3

intervals session with Morgan around Traralgon South oval. Its a cricket oval but in pretty good shape and quite good for running. GPSed a 1km rep and worked out to be pretty consistent about from where we got carried away and ran 1400m for the 2nd rep. Times were much better than I expected, especially for grass track which is good news as I haven't done a intervals session for months.
5 PM

Swimming 40:12 [0] 2.0 km (20:06 / km)

short pre night shift swim

Thursday Feb 27, 2014 #

Note
slept:7.0 (rest day)

work, lucking not so many stairs as yesterday

Wednesday Feb 26, 2014 #

Strength work (Yoga) 1:30:00 [1]

first yoga class in Traralgon. Quite good, very similar to what I have been going to in Mirboo North.
Legs were buggered after what seemed to be 11hours of walking up and down stairs at work. At least the station wasn't about to be burned down like yesterday.

Tuesday Feb 25, 2014 #

Note
slept:7.0 (rest day)

work. Power station nearly caught on fire. Really bad conditions. Happy to go home.

Monday Feb 24, 2014 #

6 AM

Road Cycling (TS, Walhalla, Thomson Dam) 5:42:26 intensity: (30:23 @0) + (1:23:22 @1) + (2:33:10 @2) + (1:14:04 @3) + (1:27 @4) 160.43 km (2:08 / km) +1958m 2:01 / km
ahr:143 max:205 shoes: Cervelo P3

Big ride from home, to Traralgon to meet Bevo. Then up to Walhalla, then Erica, Thomson Dam. Pretty tired of hills by now and my second puncture kept going down which didn't help. Recovered a bit by the time we got back to Tyers but still a full step behind Bevo who is in great shape. Awesome Ice coffee in Traralgon then back home. Great day to be on the bike.
1 PM

Running (TS Kornalla return) 52:04 intensity: (12 @0) + (1:37 @1) + (32:17 @2) + (17:58 @3) 10.61 km (4:55 / km) +101m 4:41 / km
ahr:152 max:163 shoes: Nike Lunar Racer 3

run off the bike. was happy with the tempo and felt pretty good, much better than on the bike. Decided to keep an eye on my HR and see what pace I would run. HR was 150bpm and felt pretty comfortable and was faster than I expected.
7 PM

Swimming 1:06:35 [0] 2.53 km (26:22 / km)

swim at Morwell pool with a few triathletes. A local coach was meant to run the session but he was a no show. Didn't have much motivation but at least I went.

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