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Training Log Archive: NSW Stinger

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Kayaking3 5:33:41 24.58 39.56
  Running4 3:58:38 25.74(9:16) 41.43(5:46) 763
  Road Cycling2 1:37:35 27.1(3:36) 43.61(2:14) 193
  Total8 11:09:54 77.43 124.6 956
  [1-5]8 11:05:10

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Kayaking long (Thomson River) 4:13:29 [2] 32.1 km (7:54 / km)

Thomson River paddle with Peak Adventure crew. Me/Bern and Jarad/Elizabeth in CTR doubles, and 3 others in singles. Pace was quite slow as it always is with big groups and inexperienced paddlers falling in all the time. We did quite well until the last few rapids, one getting stuck, and swimming the next. Good to try a different boat as I would be getting a bit a bit bored of the Thomson otherwise.
River height a nice 0.45m

playground chin-ups, 5, 5, 5, 5, 4

Saturday Oct 8, 2016 #

10 AM

Running long 1:30:07 intensity: (1:41 @0) + (58 @1) + (47:34 @2) + (29:43 @3) + (10:11 @4) 16.22 km (5:33 / km) +299m 5:05 / km
ahr:150 max:183 shoes: Nike Structure 14

Morning run, first half with K&M, 2nd half on my own. Felt surprisingly good. Might have been due to a good night sleep.

Kayaking intervals (K1 Ergo) 30:14 intensity: (39 @0) + (10:07 @1) + (12:09 @2) + (7:19 @3)
ahr:129 max:159 shoes: K1 ergo

4 x 5mins, 3mins rest

Friday Oct 7, 2016 #

6 AM

Road Cycling 20:52 intensity: (49 @1) + (17:47 @2) + (2:16 @3) 8.71 km (2:24 / km) +96m 2:16 / km
ahr:138 max:163 shoes: Chiru Radium

Road Cycling (untimed bike) 35:00 [3] 15.0 km (2:20 / km)
shoes: Chiru Radium

shocking headwind on a strangely warm morning. 20degrees!!
6 PM

Road Cycling 41:43 intensity: (50 @0) + (20:52 @1) + (20:01 @2) 19.91 km (2:06 / km) +97m 2:03 / km
ahr:95 max:147 shoes: Chiru Radium

Thursday Oct 6, 2016 #

4 PM

Running hills (Short Hills) 46:21 intensity: (3:25 @1) + (16:32 @2) + (20:27 @3) + (5:57 @4) 7.56 km (6:08 / km) +201m 5:25 / km
ahr:150 max:177 shoes: Saucony Peregrine (green)

14 x 30secs on my regular hills out the back. Very sluggish on warm up and slow cool down. But again this is a perfect post night shift session when I don't have mental capacity to do much more.
Then to the playground with Mattias. Kyle has got me motivated to be stronger so did 5x4 chin-ups. Yes 4 is my rep max. Pathetic isn't it.
C • Pull up training protocol 4

Wednesday Oct 5, 2016 #

7 AM

Kayaking (Hazelwood Pondage) 49:58 [2] 7.47 km (6:41 / km)
shoes: ICON surf ski

post night shift paddle.
Back felt better than yesterday so didn't pike out. Took it pretty easy though.

Then to the Osteopath. He didn't really say much about sore back but hopefully helps speed up recovery.
4 PM

Running (Traralgon South trail) 55:34 intensity: (10 @1) + (39:39 @2) + (15:45 @3) 10.13 km (5:29 / km) +123m 5:10 / km
ahr:163 max:188 shoes: Nike Structure 14

With Kathryn and Mattias. Felt lazy to start but better as we went on.

Monday Oct 3, 2016 #

4 PM

Running (Traralgon South trail) 46:36 intensity: (1:34 @0) + (5:26 @1) + (24:35 @2) + (10:25 @3) + (4:36 @4) 7.51 km (6:12 / km) +140m 5:40 / km
ahr:144 max:179 shoes: Nike Structure 14

easy jog with Mattias. Back not good.

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