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Training Log Archive: NSW Stinger

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Running4 6:22:40 36.78(10:24) 59.19(6:28) 1874
  Road Cycling4 5:07:13 69.37(4:26) 111.64(2:45) 1971
  Strength work1 1:00:00
  Swimming1 50:21 0.98(51:27) 1.58(31:58)
  Total10 13:20:14 107.13 172.41 3845
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Jul 27, 2014 #

5 AM

Road Cycling 57:17 intensity: (8:20 @1) + (41:13 @2) + (7:44 @3) 20.15 km (2:51 / km) +227m 2:41 / km
ahr:137 max:163

Saturday Jul 26, 2014 #

6 PM

Road Cycling 56:37 [3] 19.8 km (2:52 / km) +250m 2:41 / km

Friday Jul 25, 2014 #

8 AM

Swimming 50:21 [2] 1.58 km (31:58 / km)

1 PM

Running long 2:38:23 intensity: (35:01 @1) + (1:41:35 @2) + (18:25 @3) + (3:22 @4) 21.28 km (7:27 / km) +884m 6:10 / km
ahr:133 max:172 shoes: Saucony Xodus Goretex

Thursday Jul 24, 2014 #

Strength work (Yoga) 1:00:00 [3]

Finally made a return to yoga. Hopefully should be able to go a bit more regularly again.
9 AM

Road Cycling 26:59 intensity: (1:56 @1) + (12:53 @2) + (12:10 @3) 13.52 km (2:00 / km) +44m 1:58 / km
ahr:144 max:163 shoes: Cervelo P3

Foggy ride to Traralgon, running late so had to push a bit. Legs didn't seem to have much in them
6 PM

Running race (Harriers-Independent Way) 23:17 intensity: (8:50 @1) + (2 @2) + (41 @3) + (13:44 @4) 6.25 km (3:44 / km) +54m 3:34 / km
ahr:178 max:200 shoes: Nike Lunar Elite

Harriers Independent Way 6km
Took a bit to get warmed up but pretty happy with the run on one of my favourite courses.

Running warm up/down 13:19 intensity: (25 @1) + (12:54 @2) 2.31 km (5:47 / km) +16m 5:35 / km
ahr:133 max:142 shoes: Nike Lunar Elite

cool down with Corny

Tuesday Jul 22, 2014 #

12 PM

Road Cycling (Figure 12) 2:46:20 intensity: (49:00 @1) + (1:01:22 @2) + (50:47 @3) + (5:11 @4) 58.17 km (2:52 / km) +1450m 2:33 / km
ahr:142 max:220

C • Any good single track close... 6
3 PM

Running intervals 45:36 intensity: (6:30 @1) + (22:17 @2) + (9:00 @3) + (7:49 @4) 8.01 km (5:41 / km) +90m 5:23 / km
ahr:139 max:181 shoes: Saucony Peregrine (green)

Short intervals session with Morgan. Warm up, 6 x 500m reps on 1min and cool down.

Monday Jul 21, 2014 #

1 PM

Running long (Mt Tassie) 2:22:05 intensity: (23:51 @1) + (1:20:17 @2) + (36:41 @3) + (1:16 @4) 21.34 km (6:39 / km) +830m 5:34 / km
ahr:135 max:175 slept:9.0 shoes: Salomon Speed Cross 3

Long run with Morgan around part of the Duncan's Run Hundred course. Happy with the final loop now. It was pretty wet underfoot and quite cool in the alpine air but nice for running still. Felt much better than my 2hr run last weekend. L Achilles is feeling a bit sore so I'll have to keep an eye on it.
Came home and did 20 barrow loads of soil up the slope to my new garden beds. Shattered by the time it got dark.

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