Training Log Archive: fellIn the 30 days ending Nov 30, 2006:
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Bike (Northern You Yangs) 50:00 [3]
Run (stockyards) 40:00 [3]
shoes: Mizuno flats
Run 30:30 [3] 8.0 km (3:49 / km)
shoes: Mizuno flats
Bike (northern you yangs) 50:00 [4]
Orienteering 1:00:00 [1] ***
shoes: Mizuno flats
Bike warm up/down 15:00 [2]
Bike warm up/down (roving!) 50:00 [2] *** 13.4 km (3:44 / km)
shoes: Mizuno flats
Orienteering race (Brimbank) 13:00 [4] *** 2.9 km (4:29 / km) +50m 4:08 / km
shoes: Mizuno flats
Run warm up/down 10:00 [2]
shoes: Mizuno flats
Run intervals 15:00 [5]
shoes: Mizuno flats
Orienteering (Brimbank Park) 40:00 [4] *** 7.0 km (5:43 / km)
shoes: Mizuno flats
Run race (Newport Lakes) 45:00 [4] * 10.0 km (4:30 / km)
shoes: Mizuno flats
Bike (hardman) 50:00 [4] 15.0 km (3:20 / km)
Note
(rest day)
Run 48:00 [3] 12.0 km (4:00 / km) +40m 3:56 / km
shoes: Mizuno flats
Orienteering intervals (You Yangs) 30:00 [4] *** 6.2 km (4:50 / km) +60m 4:37 / km
shoes: VJ twisters
core 34:00 [3]
Note
Orienteering warm up/down (lysterfield) 1:00:00 [2] ** 8.2 km (7:19 / km)
shoes: VJ twisters
Orienteering (coaching) 35:00 [1]
shoes: VJ twisters