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Training Log Archive: Joel

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running17 19:06:00 132.66(8:38) 213.5(5:22) 3720
  Cycling6 4:14:10 71.27(3:34) 114.7(2:13)
  Orienteering/Rogaine1 2:57:0019 /23c82%
  Swimming2 50:00
  Total24 27:07:10 203.93 328.2 372019 /23c82%

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Wednesday Dec 31, 2008 #

Running hills (Rapaki) 1:21:00 [3] 13.5 km (6:00 / km) +450m 5:09 / km
shoes: Adidas Supernova Riots

Started out from Hansen's park and went up Rapaki, then around Mt Vernon and back over it, and down again. Just took it easy though - it was hot!

Tuesday Dec 30, 2008 #

Swimming 25:00 [3]

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Adidas Supernova Riots

Monday Dec 29, 2008 #

Swimming 25:00 [3]

Sunday Dec 28, 2008 #

Running hills (Kennedy's Bush) 1:28:00 [3] 16.0 km (5:30 / km) +450m 4:49 / km
shoes: Adidas Supernova Riots

Turned out to be hot one! Started out from halswell quarry and went up Kennedy's Bush, along to the bellbird and down on the holdsworth track.

Saturday Dec 27, 2008 #

Running intervals 42:00 [4] 7.0 km (6:00 / km)
shoes: Adidas Supernova Riots

The usual set of intervals... 1km warm up, 5 x 1km intervals (same rest time as run time), and 1km warm down. Times were:

4:24 (warm up)
3:31
3:35
3:36
3:49
3:47
4:31 (warm down)

Cycling 31:10 [3] 16.7 km (1:52 / km)

Friday Dec 26, 2008 #

Cycling (Road) 30:00 [3] 14.0 km (2:09 / km)

A quick ride with Dad.

Wednesday Dec 24, 2008 #

Running hills (Kennedy's Bush) 1:21:00 [3] 15.0 km (5:24 / km) +400m 4:46 / km
shoes: Adidas Supernova Riots

Just took it lightly again, went up Kennedy's Bush track and did a couple of loops of Ella's track.

Monday Dec 22, 2008 #

Running intervals 44:00 [4] 7.2 km (6:07 / km)
shoes: Adidas Supernova Riots

Did some more intervals today... warm up (15:00)

2x 3:30
3x 1:30
4x :45

Saturday Dec 20, 2008 #

Running hills 2:12:00 [3] 23.0 km (5:44 / km) +500m 5:11 / km
shoes: Adidas Supernova Riots

Went for a run with Josiah, was rather wet. We went up Rapaki and along the tops to a little past the kiwi but stayed of but off most of the trails - looked a tad on the slippery side. Came back and down Rapaki and along Aynsley tce.

Friday Dec 19, 2008 #

Running intervals (Secret) 29:00 [4] 5.3 km (5:28 / km)
shoes: Adidas Supernova Riots

Gave Tim's secret intervals a go... warm up (2km),

2 x 1:30
4 x 1:00
4 x :30
4 x :15

Thursday Dec 18, 2008 #

Cycling (Road) 40:00 [2] 18.0 km (2:13 / km)

Ride with Dad - just took it easy.

Wednesday Dec 17, 2008 #

Running hills (Kennedy's Bush) 1:24:00 [3] 14.0 km (6:00 / km) +470m 5:08 / km
shoes: Adidas Supernova Riots

Went up Kenedey's Bush, and along to Marley's hill. Then back and down through the quarry.

Tuesday Dec 16, 2008 #

Cycling (Road) 51:00 [3] 28.0 km (1:49 / km)

Monday Dec 15, 2008 #

Running intervals 43:00 [4] 7.0 km (6:09 / km)
shoes: Adidas Supernova Riots

Wasn't feeling super today but did a set of intervals... 1km warmup, 5 x 1km intervals (same rest time as run time), 1km warm down. Times were as follows:

4:24 (warm up)
3:42
3:40
3:43
3:45
3:44
4:36 (warm down)

Sunday Dec 14, 2008 #

Cycling (Road) 40:00 [2] 18.0 km (2:13 / km)
shoes: Adidas Supernova Riots

Just playing on the new roadie, It's awesome!

Saturday Dec 13, 2008 #

Running hills 1:44:00 [4] 19.5 km (5:20 / km) +500m 4:44 / km
shoes: Adidas Supernova Riots

Up Rapaki, over Mt vernon, along the tops and around to the kiwi on the Mitchell's - Cedric's loop. Then back again : )

Thursday Dec 11, 2008 #

Running 38:00 [3] 8.0 km (4:45 / km)
shoes: Adidas Supernova Riots

A light jog to loosen up the joints!

Wednesday Dec 10, 2008 #

Orienteering/Rogaine race (Twilight Rogaine) 2:57:00 [4] ***
spiked:19/23c shoes: Adidas Supernova Riots

A very merry evening in the hills!

Monday Dec 8, 2008 #

Running 56:00 [3] 12.0 km (4:40 / km)
shoes: Adidas Supernova Riots

Sunday Dec 7, 2008 #

Running intervals 36:00 [4] 8.0 km (4:30 / km)
shoes: Adidas Supernova Riots

Did a little fartlek training today, 8km with 6 x 200m sprints.

Saturday Dec 6, 2008 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Adidas Supernova Riots

Thursday Dec 4, 2008 #

Cycling (Bottle Lake) 1:02:00 [2] 20.0 km (3:06 / km)

Was out at QEII, so went for a ride with Dad through bottle lake.

Wednesday Dec 3, 2008 #

Running hills (Rapaki) 1:53:00 [3] 21.0 km (5:23 / km) +500m 4:49 / km
shoes: Adidas Supernova Riots

From Hansen's Park, up Rapaki, over Mt Vernon, through Scott's reserve, then around Sugarloaf to the kiwi on the Mitchell's - Cedric's loop. And back to Hansen's park.

Monday Dec 1, 2008 #

Running hills (Rapaki) 1:22:00 [3] 17.0 km (4:49 / km) +450m 4:16 / km

From Hansens park, up Rapaki, over Mt Vernon and around on the crater rim to sugar loaf. Then back via the farmhouse track to Hansens park.

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