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Training Log Archive: Uncle JiM

In the 31 days ending Jan 31, 2010:

activity	#	time	miles	km	+m
ROAD BIKE	9	18:12:00	302.05	486.1	1917
RUN	17	10:06:00	49.83	80.2	1033
MTB	5	4:05:00	26.35	42.4	1020
ADVENTURE RACE	1	1:48:29
COMMUTE	5	50:00	8.7	14.0
MTB-O	1	20:00
Total	36	35:21:29	386.93	622.7	3970

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Sunday Jan 31, 2010 #

7 AM

RUN 1:40:00 [3] 20.0 km (5:00 / km) +685m 4:16 / km
ahr:137 max:157 shoes: Nike Terrain

Normal Sunday loop with the guys, Ev turned up as well. Traveled along well, then decided to do a extra 25 mins, so went with Johnny and Ev to the top of OTH. They continued on around the Uni, I cut it short. Now I'm suffering

6 PM

MTB 20:00 [3]

Around DH checking map, got rained on

Saturday Jan 30, 2010 #

11 AM

MTB 2:20:00 [3] 34.4 km (4:04 / km) +1020m 3:33 / km
ahr:121 max:154 shoes: Nike Bike shoes #1

Out through Diamond Hill and Kangaroo Gully to Sandhurst Res, then along beside the railway to the top of Big Hill range, onto Mt Herbert (490m) then tried to follow the track along the ridge that I use to run back in 1985.

After the junction with Harpers Rd, the track got harder to follow, and just after the top of the highest point (530m) it dropped down of the top to the left. Track was very hard to follow from then on, if I hadn't been out there many times in the pass, I wouldn't have been able to find it.

Finally got back down to the Channel, were there was this very nice single track that rolled its way back to Hunts Gap Rd, then it was back to Kangaroo Gully, Spring Gully and home

Dont know if I will ever do this ride again, may run it as its easier to get across fallen timber, it just wasn't that much fun on a bike

Friday Jan 29, 2010 #

5 PM

MTB 30:00 [1]
shoes: Nike Bike shoes #1

Rolled around the Diamond Hill area checking for track corrections for the BendiGo ToDay

Thursday Jan 28, 2010 #

6 PM

RUN 25:00 [3] 6.0 km (4:10 / km)
ahr:140 max:169 shoes: Nike Zoom

Ran to the track, then did a extra 2k, so 3k warmup

2 x 800, didn't count the rest in between

1 lap, then ran home for the warm down = 1.4k

7 PM

COMMUTE 30:00 [3] 10.0 km (3:00 / km)

Down to Tom Flood to watch the evening 1600, then home via Jo-Annes were the Moook cooked me tea

Wednesday Jan 27, 2010 #

8 PM

ROAD BIKE 40:00 [3] 20.3 km (1:58 / km) +214m 1:52 / km
shoes: Nike Bike shoes #1

Up Burns, then DH to KG, out to Mandy Sth, into Tanners, then SG Rd to Carolyn St and home

Tuesday Jan 26, 2010 #

9 AM

ADVENTURE RACE race (Silva DuO) 1:48:29 [5]

DuO at Ballarat, got caught behind a mass of people at the 1st control, so was of the front, then took the controls not in the optimum order, catching up to Dave at the end of the run.

Onto the bike, once again, made errors in route choice, finally got going, but couldn't drop Dave, caught up to Scephisi, but to hard to Nav and get away, Dave blew up on the last hill, but Scephisi got me through better route

Matt was wearing his running shoes for the ride, so got out quickly, I was never in the hunt, as he ran away from me, very slow ordinary run on my behalf

Was good to get a hit out, but I was very tired and slow

Run 6.2k 32.28
Ride 13k 44.39
Run ?.?k 31.18

C • did that ridiculous looking... 2

12 PM

MTB warm up/down 30:00 [3]
shoes: Nike Bike shoes #1

Collected a few controls

Monday Jan 25, 2010 #

8 PM

MTB 25:00 [3] 8.0 km (3:08 / km)
shoes: Nike Bike shoes #1

Replaced the rear cluster, and some other bits and pieces, so took the bike out for a spin to see if all was working. It was

Sunday Jan 24, 2010 #

9 AM

RUN 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Terrain

Down the Torrens to the City, and back to St Peters

C • Bendigo ToDay 2

Saturday Jan 23, 2010 #

10 AM

ROAD BIKE 2:00:00 [3] 50.0 km (2:24 / km)
shoes: Nike Bike shoes #1

Parked the car at Willunga, then road to Snapper Point, watched the start and the 1st sprint, then road up the hill for the 1st KOM, then continued the loop, and sat near the finish line for the rest of the race

C • cracker stage 4

Friday Jan 22, 2010 #

10 AM

ROAD BIKE 3:00:00 [3] 80.0 km (2:15 / km)
shoes: Nike Bike shoes #1

From Hindmarsh Island to Milang to watch a sprint stage, but miss timed my run, and was 1k out side town when the TDU came through, had lunch, and returned to Hindmarsh, bloody windy on the return leg

Wednesday Jan 20, 2010 #

9 AM

ROAD BIKE 4:00:00 [3] 110.0 km (2:11 / km)
shoes: Nike Bike shoes #1

From Adelaide, up Gorge Rd to Williamstown to watch TDU, then back to Checkers Hill, and then back down Gorge Rd, and the bike path to St Peters

Tuesday Jan 19, 2010 #

Event: Tour down Under

Monday Jan 18, 2010 #

1 PM

RUN 15:00 [3] 3.4 km (4:25 / km)
ahr:148 max:166 shoes: Nike Zoom

Pre lunch run on the Loop to the 3k mark, going along nicely, 4.21, 4.21, 4.15, then a easy run home to make it 15 mins

C • strange 6

Sunday Jan 17, 2010 #

7 AM

RUN 35:00 [3] 6.4 km (5:28 / km)
shoes: Nike Terrain

Ran around, and around the River Flats at Brimbank Park with Len Johnstone, watching the Mens CC trials

Ended up rather watching than running, so officiated at a crossing for the other races. Womens race had Benita, Nickki, Lara, Eloise to name a few, as well as Hanny and Kathryn. Hanny was up with the leaders at 4k, but was cramping, so had to withdraw, very disapointing for her, dont think she would have made the team, as it was a cracker field

Results

Race was on very early, and not publisised much, so not many Spectators at all, for what would have to be the best field of Women for a long time. Should be a good team for Poland

7 PM

RUN 1:00:00 [3] 12.3 km (4:53 / km) +348m 4:16 / km
ahr:139 max:156 shoes: Nike Terrain

Got out later to do more distance, went CW around the Res, was moving along well, had to go around the block when I got home, to get the hour up

Saturday Jan 16, 2010 #

9 AM

ROAD BIKE 2:01:00 [3] 57.0 km (2:07 / km) +594m 2:01 / km
shoes: Nike Bike shoes #1

Toph was of O/S, so asked Ev if he wanted to ride, he couldn't refuse, but wanted to do it 'later' in the morning, as he wanted to get some sleep, so left from his place at 10

Through Eaglehawk, Epsom, Huntly, 5 Ways, Stathdale and finished of going over OTH. Good to get out on some flatter area's, Alexander is good for training, but the flatter area's mean that you are on the pedals for more of the ride.

From the Creek at 5 Ways (155m), to the top of OTH (355m) is 200m climb, more than I 1st thought, with Alexander being a further 400m (755m) higher

Friday Jan 15, 2010 #

8 PM

RUN 20:00 [3] 4.2 km (4:46 / km)

Did the loop again, was hard work, 4.27, 4.35, 4.30, 4.23 Kept it under 4.30 pace, just (-:

Wednesday Jan 13, 2010 #

11 AM

ROAD BIKE 2:25:00 [3] 67.8 km (2:08 / km) +1109m 1:59 / km
shoes: Nike Bike shoes #1

Mt Alexander loop from the Sth end, no Toph today, so could set my own pace. Conditions were cooler, but a little windy going out. Felt good.

Don't know what's the go with the Garmin, 1109m of accent, 1360m decent, Surely if you start and finish in the same place, accent and decent should be the same.

Distance wise, Google Earth got it as 69, Garmin 67.8

C • training while the competit... 3

Tuesday Jan 12, 2010 #

5 PM

COMMUTE 5:00 [3]

RUN intervals 15:00
shoes: Nike Zoom

Did 300's finishing in the back straight so as to have the wind behind us for the last 100m

Moook did 10, James 8 and I did 6, was a hard workout, I think we are trying harder than a few weeks ago

RUN 15:00 [3]
shoes: Nike Zoom

James and I ran the Moook home, that was plenty of a warm down

Monday Jan 11, 2010 #

9 AM

RUN 15:00 [3] 3.0 km (5:00 / km)
ahr:130 max:161 shoes: Nike Zoom

Morning run on my 4.2k circuit, but only the 1st 3k, 4.26, 4.15, 4.04 = 12.45

The flow is improving, see if I can stay under 4.30k from now on

C • Challenge 1

Sunday Jan 10, 2010 #

7 AM

RUN long 1:15:00 [3]
ahr:138 max:165 shoes: Nike Terrain

As it is going to be a bit hot today, the group run started 30 mins earlier.
9 of us, my sister back for a 2nd week in a row, and Tony for his 1st?
Nothing to report, didn't call Ross, Rosco, so I'm in the good books

8 PM

MTB-O 20:00 [3]

Just a easy ride in the evening to get out of the house. Out the back, and up the ridge to DH, and home the same way. You can nearly roll all the way from DH to home, hard to call it training (-:

Saturday Jan 9, 2010 #

8 AM

ROAD BIKE 1:56:00 [3] 56.5 km (2:03 / km)
ahr:128 max:161

Was going to be the Mt Alexander loop, but as Toph was going to blow a gasket as we approached the Southern saddle, we went down, and around through Harcourt instead. Got Toph easily on all climbs, even though I was expecting a comeback as we went up the Turd Burger, but there was no ummp in him today

1 PM

COMMUTE 5:00 [2] 2.0 km (2:30 / km)
shoes: Nike Terrain

To the track and home

Spent the afternoon doing the commentary at the Track event, would be nice if I knew more competitors, didn't get anyone wrong in the distance events, which is the one that counts

Friday Jan 8, 2010 #

9 PM

RUN 20:00 [3] 4.2 km (4:46 / km)
shoes: Nike Zoom

Another late evening run, trying to get the coolest part of the day. Out through the cemetery, back through Salomon Gully, then Shelley St, Carpenter St West, and home, same run as Wednesday, same time

Wednesday Jan 6, 2010 #

11 AM

ROAD BIKE 1:30:00 [3] 44.5 km (2:01 / km)
shoes: Nike Bike shoes #1

Easy one today, out the gooseneck, and home via Piepers Hill

8 PM

RUN 20:00 [3] 4.2 km (4:46 / km)
shoes: Nike Terrain

Steady run, trying to keep the pace between 4.5-5 mpk, last k was the quickest, 4.35. Was good to get out

Tuesday Jan 5, 2010 #

6 PM

COMMUTE 5:00 [3]
shoes: Nike Zoom

To the track and home after

7 PM

RUN 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Zoom

Got to the track early enough, but to late to get out for a run with John, then Super Coach wanted to show me something to do with the Pole Vault, by the time that was over, only had time to do a K warm up.

Did a couple of K after with John and Richard

RUN race 10:00 [5]
shoes: Nike Zoom

Sunday Jan 3, 2010 #

Event: Two Bays run

7 AM

RUN 1:20:00 [3]
shoes: Nike Terrain

Sunday morning Group run, 9 of us to today, including my Sister and Kerry from Canberra. Pace was just a little slower, so that allowed me to do 2 mins extra at the end to get the time to 80 mins, instead of the usual 75. Was a nice morning to be out there

7 PM

ROAD BIKE 40:00 [3]
shoes: Nike Bike shoes #1

Out Burns St, then DH/KG Rd to Mandy Sth, and home via Mandurang.
Left the ride a bit late, so didn't go as far as I first wanted to

Saturday Jan 2, 2010 #

8 AM

COMMUTE 5:00 [3] 2.0 km (2:30 / km)
shoes: Nike Terrain

To the track and home

RUN warm up/down 30:53 [3] 6.0 km (5:09 / km)
shoes: Nike Terrain

2k on the track before the run, and 4k after with Johnny and Victor up and around SG Oval

9 AM

RUN race 5:07 [5] 1.5 km (3:25 / km)
shoes: Nike racing flats

Time to see if my Falls Crk training was going to work, not really, it was about time to get a hit out under my belt. Pace was not that quick, so managed to hang onto the back for longer than I thought.

Positive sign, the achilles felt remarkably good. Still had a bit of a coughing episode when I finished, but that is to be expected after doing the first race of the season

Friday Jan 1, 2010 #

9 PM

RUN 20:00 [3]
shoes: Nike Zoom

First run of the new year, a easy one up and around the Pub, back down Retreat Rd/Stanley St

Very warm out, and that was at 2130

C • antarctica 9

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