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Training Log Archive: peterprong

In the 7 days ending Feb 6, 2011:

activity	#	time	miles		km		+m
Cycling	3	7:16:50	110.26	(3:58)	177.45	(2:28)	1977
Running	4	1:49:55	10.46	(10:31)	16.83	(6:32)	521
Strength & Conditioning	1	25:00
Orienteering	1	15:18	2.22	(6:54)	3.57	(4:17)	5
Total	8	9:47:03	122.93		197.84		2503
[1-5]	8	9:42:03

4:36

0:00

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Saturday Feb 5, 2011 #

6 AM

Cycling (4 gorges ) 4:36:57 117.62 km (2:21 / km) +1459m 2:13 / km
ahr:136 max:173 shoes: Scott S10

Met Andy at Crows Nest to ride 4 Gorges.
Left early to beat the heat and traffic but still got abused by both..
I felt a lot better than a few weeks ago.

Kalkari: 12'10
Berowra Waters West: 11'17
Galston East: 10'03
Bobbo Turra: 11'57

Friday Feb 4, 2011 #

6 PM

Running 41:11 [2] 6.98 km (5:54 / km) +246m 5:01 / km
shoes: Nike Air Pegasus +25

Wednesday Feb 2, 2011 #

6 AM

Cycling 1:13:30 [3] 28.56 km (2:34 / km) +216m 2:29 / km
shoes: Scott S10

5 PM

Cycling 1:26:23 [3] 31.27 km (2:46 / km) +302m 2:38 / km
shoes: Scott S10

Tuesday Feb 1, 2011 #

6 PM

Running hills 41:03 [5] 5.76 km (7:07 / km) +214m 6:00 / km
ahr:133 max:173 shoes: Nike Air Pegasus +25

Yarranabbie South Hills
4 Reps but got a little niggle in the inside of my right knee. This is why i try not to run 2 days in a row.
1'43
1'40
1'39
1'46

7 PM

Strength & Conditioning 25:00 [1]

Monday Jan 31, 2011 #

5 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +4m 7:26 / km
shoes: Salomon Speed Cross 2

Orienteering (Sydney Sprints) 15:18 [5] 3.57 km (4:17 / km) +5m 4:16 / km
shoes: Salomon Speed Cross 2

Sprint around Cumberland Hospital in Parramatta. Really hot 38 degrees. Not a clean run loosing small amounts of time not reading the buildings. Was 15 sec up on Andy but a stupid route choice and a slow finish left me being beaten by 1 sec.

6 PM

Running 12:41 [1] 2.08 km (6:06 / km) +57m 5:22 / km
shoes: Salomon Speed Cross 2

Sprint series 5 - Splits

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