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Training Log Archive: NSW Stinger

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  MTB Cycling3 5:02:01 48.63(6:13) 78.26(3:52) 1415
  Running4 4:55:05 27.43(10:45) 44.14(6:41) 1018
  Orienteering1 1:07:42 5.68(11:55) 9.14(7:24) 242
  Strength work1 1:00:00
  Total9 12:04:48 81.74 131.55 2675
  [1-5]9 11:57:25
averages - sleep:8.1 rhr:51

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

Note
slept:7.0 (rest day)

day shift can hardly be classed as a rest day

Saturday Dec 13, 2014 #

5 AM

MTB Cycling 55:33 intensity: (51 @0) + (11:17 @1) + (40:20 @2) + (2:55 @3) + (10 @4) 20.37 km (2:44 / km) +218m 2:35 / km
ahr:128 max:176 slept:7.0

6 PM

MTB Cycling 58:21 intensity: (4 @0) + (7:13 @1) + (44:31 @2) + (6:33 @3) 20.18 km (2:53 / km) +254m 2:43 / km
ahr:132 max:161

Friday Dec 12, 2014 #

8 AM

Running long 1:45:07 intensity: (1:07 @1) + (55:29 @2) + (48:13 @3) + (18 @4) 18.56 km (5:40 / km) +562m 4:55 / km
ahr:147 max:172 rhr:50 slept:9.0 shoes: Salomon Speed Cross 3

Thursday Dec 11, 2014 #

9 AM

Strength work (Yoga) 1:00:00 [3]
rhr:51 slept:7.0

First time in a while, and I felt pretty stiff in the spine. Unfortunately that was the last week until Feb so I'll have to try and do some at home, or find another class.
5 PM

Running hills (Hill Reps) 1:01:19 intensity: (19 @0) + (7:00 @1) + (40:09 @2) + (13:51 @3) 9.19 km (6:40 / km) +213m 5:59 / km
ahr:136 max:167 shoes: Salomon Speed Cross 3

Afternoon Hill Reps session. This one was a recommendation from Coach Quayle.
15min wu, 2 x 10 x 20 sec uphill intervals (was meant to be 15secs but the hills I picked were more like 20) with easy jog recovery and 10mins between sets.
Not sure if I should have picked a steeper hill as the legs still felt pretty good by the end.
15min cd.

Wednesday Dec 10, 2014 #

1 PM

Running 1:07:08 intensity: (19:17 @1) + (38:03 @2) + (9:48 @3) 6.27 km (10:42 / km) +158m 9:31 / km
ahr:129 max:169 shoes: Inov-8 Talon 212

Terrain run, on my taped running/mtb trail. Ran a few bits hard, walked a bit putting up new tapes, but mostly just cruised. Really not motivation to do too much hard work today.
4 PM

MTB Cycling (Traralgon Creek) 3:08:07 intensity: (6:09 @0) + (1:21:54 @1) + (1:13:54 @2) + (26:10 @3) 37.71 km (4:59 / km) +943m 4:26 / km
ahr:121 max:163 shoes: Chiru Pulse 29er

Course marking for Duncan's Run. Felt pretty good for most of it but totally over it by the end. Hot and humid on the first big climb, but it started raining at the top so I was cold descending. Repeat again up to Taylors Rd.
C • Cracking 10 hours 2

Tuesday Dec 9, 2014 #

5 PM

Running (Traralgon South 500m reps) 1:01:31 intensity: (16:37 @1) + (26:51 @2) + (11:08 @3) + (6:55 @4) 10.12 km (6:05 / km) +85m 5:50 / km
ahr:143 max:186 slept:8.5 shoes: Nike Lunar Elite

evening session with Darrel from home. Warm up and 8x500m, with 1-2mins rest. Happy with the session, a bit faster than last week and I lasted a good 7 reps before fading on the last a bit.

Monday Dec 8, 2014 #

11 AM

Orienteering (Mt Alexander) 1:07:42 [3] 9.14 km (7:24 / km) +242m 6:32 / km
slept:10.0 shoes: Inov-8 Oroc 280

O-training at Mt Alexander with Kathryn.
Started up the top, did a clockwise loop around the top before heading down the hill to finish on the NW side. Reasonably happy with my effort. Lasted 45mins before the brain started to fade. Felt like I was more confident picking the control feature and a bit stronger in the terrain than yesterday.

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