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Training Log Archive: Fly'n

In the 7 days ending Nov 25, 2012:

activity # timemileskm+m
  Running4 3:57:01 20.62(11:30) 33.18(7:09) 360
  Orienteering1 1:47:00 5.55(19:17) 8.93(11:59) 164
  Mt Biking1 54:00 11.61(12.9/h) 18.69(20.8/h) 207
  Rd Cycling1 35:00 9.51(16.3/h) 15.31(26.2/h) 46
  Gym2 25:00 0.07 0.12
  Total8 7:38:01 47.37 76.23 777

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MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

Note
(rest day)

Was feeling way to smashed last night to commit to anything today, was gearing up to head out to the bike park for a cruise but noticed my rear tyre has developed a bulge. In the end threw my toys and called it a rest day, altho still mowed the lawn, sprayed and worked around the house so it wasn't very restful

Saturday Nov 24, 2012 #

11 AM

Running 40:00 intensity: (9:14 @1) + (20:16 @2) + (10:30 @3) 4.06 km (9:51 / km) +4m 9:49 / km
ahr:139 max:170 shoes: Adidas SNova Glide 3

Drills. Riverhead.
Warm up and drills with Matt, Tim, James, Jula and Renee

Running 28:00 intensity: (10:57 @1) + (8:45 @2) + (2:40 @3) + (3:23 @4) + (2:15 @5) 2.21 km (12:40 / km) +3m 12:36 / km
ahr:142 max:189 shoes: Bare Foot

Punching Sprints. Riverhead.
With Gene, Matt, Tim, James, Jula and Renee
3 PM

Orienteering 1:47:00 intensity: (30:23 @1) + (34:46 @2) + (38:27 @3) + (3:24 @4) *** 8.93 km (11:59 / km) +164m 10:58 / km
ahr:141 max:177 shoes: Inov-8 Mudclaw 330 (yellow)

Long Green Session. Woodhill.
bit poked, world cup training, in last world cup area, not so good

Friday Nov 23, 2012 #

8 AM

Running intervals 44:01 intensity: (26 @1) + (6:15 @2) + (20:08 @3) + (9:43 @4) + (7:29 @5) 8.76 km (5:01 / km) +57m 4:52 / km
ahr:165 max:189 shoes: Adidas SNova Glide 3

Mongetti. Albany.
12 PM

Note

hour massage on legs

Thursday Nov 22, 2012 #

6 PM

Mt Biking 54:00 intensity: (6:11 @1) + (15:59 @2) + (20:21 @3) + (11:02 @4) + (27 @5) 18.69 km (20.8 kph) +207m
ahr:153 max:183 shoes: Giant Anthem X1 - 2009

Normal Loop. Riverhead.
8 PM

Gym 10:00 intensity: (8:10 @1) + (1:50 @2)
ahr:115 max:147

Core. Home.

Wednesday Nov 21, 2012 #

6 PM

Running 23:00 intensity: (4:42 @1) + (8:26 @2) + (9:52 @3) 3.88 km (5:56 / km) +18m 5:48 / km
ahr:143 max:169 shoes: Adidas SNova Glide 3

Warm Up. Riverhead.

Running intervals 29:00 intensity: (2:20 @1) + (4:58 @2) + (15:19 @3) + (4:48 @4) + (1:35 @5) 3.66 km (7:55 / km) +5m 7:52 / km
ahr:158 max:190 shoes: Adidas SNova Glide 3

Drills and Sprints. Riverhead.

Running 9:00 intensity: (3:10 @2) + (5:50 @3) 1.51 km (5:58 / km) +9m 5:47 / km
ahr:153 max:163 shoes: Adidas SNova Glide 3

Cool Down. Riverhead.

Tuesday Nov 20, 2012 #

6 PM

Running 1:04:00 intensity: (5:05 @1) + (16:16 @2) + (24:26 @3) + (15:00 @4) + (3:13 @5) 9.1 km (7:02 / km) +265m 6:08 / km
ahr:157 max:189 shoes: Adidas SNova Riot 4 (orange)

Goldies Bush with Matt and Gene. Muriwai.

Monday Nov 19, 2012 #

5 PM

Rd Cycling 35:00 intensity: (9:05 @1) + (22:44 @2) + (3:11 @3) 15.31 km (26.2 kph) +46m
ahr:136 max:160 shoes: Specialized Allez 2011

Recovery Spin. Riverhead.

Gym 15:00 [1] 0.12 km (2:05:00 / km)
ahr:90 max:129

Some Core. Home.

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