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Training Log Archive: NSW Stinger

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  MTB Cycling4 3:45:43 50.0(4:31) 80.47(2:48) 958
  Running3 3:13:02 20.6(9:22) 33.16(5:49) 684
  Orienteering2 1:04:54 4.92(13:11) 7.92(8:12) 325
  Total9 8:03:39 75.52(6:24) 121.54(3:59) 1967
  [1-5]9 7:52:30
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

10 AM

Orienteering 42:33 intensity: (9:31 @0) + (3:51 @1) + (8:16 @2) + (15:12 @3) + (5:43 @4) 4.83 km (8:49 / km) +181m 7:25 / km
ahr:132 max:178 shoes: Inov-8 Talon 212

12 PM

Orienteering 22:21 intensity: (6 @0) + (16 @1) + (7:26 @2) + (14:22 @3) + (11 @4) 3.09 km (7:13 / km) +144m 5:52 / km
ahr:152 max:171 shoes: Inov-8 Talon 212

Saturday Dec 6, 2014 #

6 AM

MTB Cycling 1:02:50 intensity: (8:07 @1) + (46:54 @2) + (7:49 @3) 20.24 km (3:06 / km) +256m 2:55 / km
ahr:135 max:158 shoes: Chiru Pulse 29er

Commute home, strong headwind. Didn't feel too bad though.

Then up to Balook for a walk with Mattias, mum and Anna marking Duncan's Run Course. Raining, but it actually seems more surreal in these wet rain forests when its raining.

Finally to bed at midday and back to work tonight.

Friday Dec 5, 2014 #

12 PM

Running hills 58:08 intensity: (1:07 @0) + (3:12 @1) + (35:05 @2) + (10:14 @3) + (8:30 @4) 9.17 km (6:20 / km) +425m 5:09 / km
ahr:143 max:181 shoes: Saucony Peregrine (green)

Hill Reps session. 18mins warm up. 3 x 4mins on a steep hill on the north side of the reserve. 90m climb each lap, 570m and about 1km to jog back down another way. The track had been graded recently and is about the only track that has actually been improved by the grading.

Session seemed ok. Its the first time I've done it so hard to judge but good to get it done.
5 PM

MTB Cycling 49:54 intensity: (3:40 @1) + (31:43 @2) + (14:31 @3) 19.94 km (2:30 / km) +222m 2:22 / km
ahr:141 max:169 shoes: Chiru Pulse 29er

Felt pretty good after my massage so decided to ride to work again.

Thursday Dec 4, 2014 #

5 AM

MTB Cycling 52:53 intensity: (6:05 @1) + (33:49 @2) + (12:59 @3) 20.25 km (2:37 / km) +217m 2:29 / km
ahr:139 max:165 shoes: Chiru Pulse 29er

morning ride to work. Somehow missed all the storms.

Wednesday Dec 3, 2014 #

6 PM

MTB Cycling 1:00:06 intensity: (24 @0) + (7:42 @1) + (44:30 @2) + (7:30 @3) 20.04 km (3:00 / km) +263m 2:49 / km
ahr:133 max:167 shoes: Chiru Pulse 29er

evening commute home.

Tuesday Dec 2, 2014 #

10 AM

Running (Anglesea) 44:23 intensity: (1:13 @1) + (37:49 @2) + (5:21 @3) 8.11 km (5:28 / km) +17m 5:25 / km
ahr:136 max:169 shoes: Saucony Peregrine (green)

Ran to the other side of Point Roadknight along the beach. Did 6x100m sprints on the way back to get the legs moving. Beautiful day for running. Back to the Valley this arvo, back to work tomorrow. Had been nice to spend a few days at the beach.

Monday Dec 1, 2014 #

12 PM

Running long (Anglesea) 1:30:31 intensity: (1 @0) + (4:07 @1) + (1:04:28 @2) + (16:06 @3) + (5:49 @4) 15.87 km (5:42 / km) +242m 5:18 / km
ahr:139 max:178 slept:9.0 shoes: Saucony Peregrine (green)

Long run from Anglesea caravan park, along the coast at lowish tide to Point Addis. Did 2 x 10mins trying to keep HR above 170bpm which was harder than I expected. First rep was on the beach then up the road from Point Addis, 2nd was on the same beach coming back, then up the walking track up the hill to the scout camp. Enjoyed the easy cruising on the beach on a nice warm day. Legs felt a bit tired at the end but could have been worse.

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