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Training Log Archive: Fly'n

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running4 3:35:00 19.27(11:09) 31.02(6:56) 369
  Mt Biking1 54:00 12.49(13.9/h) 20.1(22.3/h) 204
  Orienteering1 19:51 3.07(6:28) 4.94(4:01) 934c
  Gym1 10:00
  Total5 4:58:51 34.83 56.06 58234c

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MoTuWeThFrSaSu

Saturday Jan 28, 2012 #

4 PM

Running 15:00 intensity: (1:55 @1) + (11:50 @2) + (1:15 @3) 2.53 km (5:56 / km) +16m 5:45 / km
ahr:138 max:155 shoes: Adidas SNova Glide 2

Warm Up Round Riverhead with Matt. Riverhead.

Running 1:07:00 intensity: (15:06 @1) + (18:21 @2) + (24:05 @3) + (6:34 @4) + (2:54 @5) 7.63 km (8:47 / km) +14m 8:42 / km
ahr:147 max:195 shoes: Adidas SNova Glide 2

Drills and Grid Training. Riverhead.
Fuck yeah, Matts new training idea, its awesome
Plus Cool Down to School and back

All from our new place
C • new 3

Thursday Jan 26, 2012 #

Note

It appears biking hurts my knee more than running, considering I try to use the bike for injury prevention, this is fucken annoying
5 PM

Running 1:00:00 intensity: (1:58 @1) + (24:47 @2) + (29:51 @3) + (3:24 @4) 10.12 km (5:56 / km) +185m 5:26 / km
ahr:151 max:179 shoes: Adidas SNova Glide 2

Easy Hour At Bike Park. Woodhill.

Wednesday Jan 25, 2012 #

5 PM

Running 12:00 intensity: (1:43 @1) + (4:10 @2) + (4:21 @3) + (1:46 @4) 1.81 km (6:38 / km) +40m 5:58 / km
ahr:149 max:176 shoes: Nike Lunar Glide Plus 2

Warm Up to Start Round Bush Track. Albany.

Orienteering 6:06 intensity: (14 @1) + (7 @2) + (21 @3) + (1:07 @4) + (4:17 @5) *** 1.52 km (4:01 / km) +7m 3:55 / km
ahr:180 max:192 10c shoes: Nike Lunar Glide Plus 2

Sprint Training on Top Campus. Albany. Course: Sprint


Sprint Training - Part 1 (2012-01-25)

C • Something wrong 2

Running 7:00 intensity: (3 @1) + (4:08 @2) + (2:49 @3) 0.98 km (7:09 / km) +19m 6:30 / km
ahr:145 max:159 shoes: Nike Lunar Glide Plus 2

Jogging Between Campuses. Albany.

Orienteering 4:13 intensity: (6 @1) + (10 @2) + (9 @3) + (35 @4) + (3:13 @5) *** 1.07 km (3:56 / km)
ahr:184 max:194 9c shoes: Nike Lunar Glide Plus 2

1st Short Loops Training. Albany. Course: Sprint
Pipped Matt

Running 2:00 intensity: (49 @1) + (1:11 @2) 0.23 km (8:42 / km)
ahr:131 max:143 shoes: Nike Lunar Glide Plus 2

Between Loops. Albany.

Orienteering 3:01 intensity: (12 @1) + (6 @2) + (5 @3) + (12 @4) + (2:26 @5) *** 0.76 km (3:58 / km)
ahr:182 max:195 6c shoes: Nike Lunar Glide Plus 2

2nd Short Loops Training. Albany. Course: Sprint

Running 1:00 intensity: (21 @2) + (39 @3) 0.12 km (8:20 / km) +4m 7:06 / km
ahr:153 max:167 shoes: Nike Lunar Glide Plus 2

Running Between. Albany.

Orienteering 6:31 intensity: (10 @1) + (7 @2) + (10 @3) + (25 @4) + (5:39 @5) *** 1.59 km (4:06 / km) +2m 4:05 / km
ahr:184 max:191 9c shoes: Nike Lunar Glide Plus 2

Longer Legs Sprint Training. Albany. Course: Sprint
Got Matt again (by default as his missed a control)


Sprint Training - Parts 2, 3 and 4 (2012-01-25)

Running 21:00 intensity: (18 @1) + (7:29 @2) + (11:07 @3) + (1:57 @4) + (9 @5) 2.7 km (7:47 / km) +36m 7:17 / km
ahr:153 max:183 shoes: Nike Lunar Glide Plus 2

Cool Down Showing Matt the Sights. Albany.

Tuesday Jan 24, 2012 #

5 PM

Mt Biking 54:00 intensity: (2:18 @1) + (12:35 @2) + (26:34 @3) + (11:14 @4) + (1:19 @5) 20.1 km (22.3 kph) +204m
ahr:158 max:185 (injured) shoes: Giant Anthem X1 - 2009

Riverhead Loop. Riverhead.
Knee felt funny, and not funny haha, funny fuckfuck

Gym 10:00 intensity: (9:39 @1) + (21 @2)
ahr:109 max:137 (injured)

Rehab + Core. Home.
Couldn't really do knee exercises as they hurt grrrrrrr

Monday Jan 23, 2012 #

5 PM

Running 30:00 intensity: (4:27 @1) + (15:15 @2) + (9:48 @3) + (30 @4) 4.9 km (6:07 / km) +55m 5:48 / km
ahr:143 max:171 shoes: Adidas SNova Glide 2

Testing Run Round Mega Centre. Albany.

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