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Training Log Archive: NSW Stinger

In the 7 days ending Sep 28, 2014:

activity # timemileskm+m
  Road Cycling5 4:51:09 71.3(4:05) 114.75(2:32) 1613
  Running3 3:18:23 22.73(8:44) 36.59(5:25) 485
  Kayaking2 1:49:21 9.96(10:59) 16.03(6:49)
  Total10 9:58:53 104.0(5:46) 167.37(3:35) 2098
  [1-5]10 9:58:20

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MoTuWeThFrSaSu

Sunday Sep 28, 2014 #

12 PM

Kayaking (Port Albert) 1:00:06 [2] 8.05 km (7:28 / km)
shoes: Fenn Elite Spark

With Prong from Port Albert. What was a nice calm morning turned into a stupidly windy day. Had to stick close to shore or risk being blown to Tasmania.
5 PM

Road Cycling 1:16:37 intensity: (26:33 @1) + (23:26 @2) + (10:28 @3) + (16:10 @4) 33.78 km (2:16 / km) +661m 2:04 / km
ahr:153 max:227 shoes: Cervelo P3

Evening Strava KOM attempt to Calignee Hall. Sent Prong up the rode early to help me on the final climb. Smashed my PB by 1.5mins and took the KOM by 40secs. Good hit out, didn't have any more to give.
Then down Factory Rd, up to Red Hill Rd junc and back down.

Saturday Sep 27, 2014 #

Event: Karrak Karnival - Oz Champs
 
9 AM

Running 1:30:03 [3] 16.39 km (5:30 / km) +81m 5:22 / km
shoes: Nike Structure 14

Run from Botanical garden's, out to Lake Albert, end of St Kilda Pier and back. Legs felt rubbish, struggling to run 5 min/kms on flat and getting passed by saturday joggers on the Tan, of which there were thousands. Called it quits and had a coffee and checkout out some bikes at Specialized Rush. Then to the MCG to have lunch before the Grand Final. Then walked to Fed Square to meet Prong and Ally to watch the footy but it was totally packed. Back to MCG and watched the last quarter with Mattias. Was a dismal game.

Friday Sep 26, 2014 #

4 PM

Running 1:12:59 intensity: (5:57 @1) + (39:55 @2) + (13:07 @3) + (14:00 @4) 13.67 km (5:20 / km) +330m 4:46 / km
ahr:144 max:183 shoes: Nike Structure 14

Felt tired all day, probably adjusting to 2x 12hrs days with bike commute either way.
Headed out to do an intervals/tempo run on Tgon Creek Road but bailed after the first interval. Decided to do a hill TT instead. Bit annoyed to be 10 secs slower then 2 months ago but I guess I had tired legs, and didn't have Morgan to chase like last time so shouldn't be too unhappy.

Thursday Sep 25, 2014 #

5 AM

Road Cycling 53:32 intensity: (3:41 @1) + (31:53 @2) + (17:58 @3) 20.38 km (2:38 / km) +227m 2:29 / km
ahr:144 max:167 shoes: Chiru Pulse 29er

6 PM

Road Cycling 50:41 intensity: (1 @0) + (11:14 @1) + (33:39 @2) + (5:47 @3) 20.06 km (2:32 / km) +250m 2:23 / km
ahr:128 max:163 shoes: Chiru Pulse 29er

Wednesday Sep 24, 2014 #

5 AM

Road Cycling 52:05 intensity: (10 @0) + (5:46 @1) + (35:28 @2) + (10:41 @3) 20.3 km (2:34 / km) +225m 2:26 / km
ahr:138 max:161 shoes: Cannondale Rush

6 PM

Road Cycling 58:14 intensity: (22 @0) + (9:06 @1) + (47:50 @2) + (56 @3) 20.24 km (2:53 / km) +250m 2:43 / km
ahr:128 max:150 shoes: Cannondale Rush

Tuesday Sep 23, 2014 #

2 PM

Kayaking 49:15 [3] 7.98 km (6:10 / km)
shoes: ICON surf ski

5 PM

Running 35:21 intensity: (6 @1) + (25:41 @2) + (4:44 @3) + (4:50 @4) 6.53 km (5:25 / km) +74m 5:07 / km
ahr:135 max:186

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