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Training Log Archive: Uncle JiM

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  ROAD BIKE7 9:57:13 177.13(3:22) 285.06(2:06) 2151
  RUN12 6:02:07 44.1(8:13) 70.97(5:06) 538
  ORIENTEERING ◪3 4:09:29 19.22(12:59) 30.93(8:04) 646
  MTB3 2:32:13 15.27 24.58 205
  COMMUTE4 2:16:09 27.8(4:54) 44.74(3:03) 320
  WALK2 30:00 1.99(15:04) 3.21(9:21) 38
  Total29 25:27:11 285.51 459.49 3898

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Saturday Dec 31, 2011 #

8 AM

ORIENTEERING ◪ 1:45:36 intensity: (10:57 @1) + (30:51 @2) + (59:17 @3) + (4:18 @4) + (13 @5) 11.8 km (8:57 / km) +396m 7:40 / km
ahr:130 max:177 shoes: INOV-8 Roclite 285-2

Up at Kooyoora with Jase

Had reservations about doing this run, haven't done any orienteering since the knee played up, but once I got into it, all was good. Nice to know I can still run for this long.

Did the 1st 6 controls of the W20 course, Vic Champs, 2002, then up and over the Mt

Kooyooran Run, 31st Dec 2011, ran with Jase

Had sweat in my eyes for most of the run, still cant seem to wash it out

Friday Dec 30, 2011 #

7 PM

COMMUTE 1:10:35 [2] 24.28 km (2:54 / km) +187m 2:48 / km
shoes: Shimano M123

Spent 12 hrs in the truck today, and all I could think about, was a ride out to, and a swim in Crusoe. Got home, and all my prospective training partners had already been out, I started to procrastinate, but finally got going.

By the time I got there, the water was in shade, and I was enjoying the ride, so rode a lap of the res, and headed home. No swimming, another day

Thursday Dec 29, 2011 #

8 PM

RUN intervals 20:01 intensity: (3:56 @1) + (4:50 @2) + (8:34 @3) + (2:41 @4) 3.45 km (5:48 / km) +21m 5:37 / km
ahr:125 max:157 shoes: Pegasus 28

Up to the Golf Club, and did 4 fairway reps (400)m, that was enough. Disappointed that I didn't get a 5 for effort, felt like I was going hard, maybe the rough ground stopped me going harder/faster

Wednesday Dec 28, 2011 #

1 PM

WALK 20:00 [1] 2.21 km (9:04 / km) +37m 8:22 / km
shoes: Pegasus 28

My daily walk :) Knee is still not 100%, and walking is good for it.
C • Walk 4
5 PM

ROAD BIKE 1:35:04 intensity: (29:41 @1) + (17:02 @2) + (30:52 @3) + (11:32 @4) + (5:57 @5) 45.81 km (2:05 / km) +429m 1:59 / km
ahr:161 max:253 shoes: Shimano M123

Asked Toph out for a ride, he thought I said a challenge. I was tired, but I gave it a go, got him on 1? out of about 10. Still was good to get out there, even if a little windy, which is my trump card, as Toph hates the wind

Tuesday Dec 27, 2011 #

7 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 28

Left it late, as I had a swipe card for the track, but it didn't work when I got there, WTF, I paid good money for it, and this would be about the 3rd time I used it. Not happy Jan!!

Continued on to Stanley St to do my reps

RUN intervals 10:00 intensity: (5:00 @3) + (5:00 @5) 2.5 km (4:00 / km)
shoes: Pegasus 28

30 secs on, then 30 secs run recovery times 5 got me to Spring Gully oval, 3 min rest, then I did the same going back, got back with 15 secs to spare

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 28

Tried to keep the stride easy for another 10 m ins

Monday Dec 26, 2011 #

1 PM

ROAD BIKE 1:25:56 intensity: (1:03:57 @1) + (17:13 @2) + (2:24 @3) + (1:16 @4) + (1:06 @5) 32.11 km (2:41 / km) +308m 2:33 / km
ahr:126 max:152 shoes: Shimano M123

Nice day for a roll around the Juvy with Clara and David, didn't work to hard on the hills, but rolled down them well. Sat back and watch the jostling for KOM point, but didn't participate in any.

Will do that next time I take on Toph. Wednesday?
C • 252 heartrate sounds pretty... 3

Sunday Dec 25, 2011 #

7 AM

RUN long 1:25:00 intensity: (4:03 @1) + (3:26 @2) + (48:32 @3) + (28:59 @4) 16.77 km (5:04 / km) +230m 4:45 / km
ahr:140 max:159 shoes: Pegasus 28

Changed the location for the Christmas Day run, it was out at Mandurang, nice change of scenery.

Far out, I was slow, was out the back after about 2k, took all I could to hold on, found a couple of short cuts, so that was good. Thought about dropping into see Toph as we ran along Storeys Rd. Dropped of as we approached Tanneries, so I took the short way home

WALK 10:00 [1] 1.0 km (10:00 / km) +1m 9:57 / km
ahr:101 max:107 shoes: Pegasus 28

Right knee noy locking out properly, so had a walk while I waited for the others to get back
8 PM

COMMUTE 26:34 [1] 7.46 km (3:34 / km) +69m 3:24 / km

Legs have been sore most of the day, so had a easy roll along the ridge on the retired Scout Boulder. Been a while, was still turning over OK, but took a little bit of getting use to the gear changes being back to front, and no disc brakes

Saturday Dec 24, 2011 #

3 PM

RUN warm up/down 7:39 intensity: (16 @1) + (30 @2) + (6:33 @3) + (20 @4) 1.6 km (4:48 / km) +8m 4:41 / km
ahr:137 max:149 shoes: Pegasus 28

Out at Crusoe, across the wall, and a little extra

RUN intervals 11:08 intensity: (2:09 @1) + (1:02 @2) + (36 @3) + (6:55 @4) + (26 @5) 2.38 km (4:41 / km) +1m 4:40 / km
ahr:143 max:168 shoes: Pegasus 28

Two 1k reps, with 400m walk recovery. Hard work :)

Mmmm, better watch that heart rate, 168!!

RUN warm up/down 18:01 intensity: (3:04 @1) + (8:22 @2) + (1:12 @3) + (5:23 @4) 2.48 km (7:15 / km) +19m 6:59 / km
ahr:125 max:158

Back around the Res, was to buggered to run the whole way, it was either that, or it was to hot. Walked a bit, and ended up with a swim, made the session so worth it :)

Friday Dec 23, 2011 #

5 PM

MTB 1:07:04 intensity: (34:11 @1) + (30:14 @2) + (2:39 @3) 10.19 km (6:35 / km) +91m 6:18 / km
ahr:105 max:143 shoes: Shimano M123

The training that didn't happen.

Set of in the afternoon, mindful that I couldn't muck about, as had the work Christmas do to go to. Tyre let down all of sudden 5 k out, so got out the spare, and bugger, dam, it had a hole in it, only fixed one of the two last time, so it was no use.

Also hadn't replenished the puncture kit, as I thought I had a good tube. Bugger again. Had to walk home, what a whole waste of time

Thursday Dec 22, 2011 #

5 PM

RUN warm up/down 14:03 intensity: (20 @1) + (1:33 @2) + (12:10 @3) 3.04 km (4:37 / km) +3m 4:36 / km
ahr:143 max:151 shoes: Pegasus 28

Over to the track, and 4 laps of the outer

RUN intervals 10:43 intensity: (17 @1) + (2:36 @2) + (4:24 @3) + (3:26 @4) 2.14 km (5:00 / km) +1m 4:59 / km
ahr:138 max:157 shoes: Pegasus 28

5 laps, broken down to 150 on, 50 walk

RUN warm up/down 9:42 intensity: (10 @1) + (1:04 @2) + (6:00 @3) + (2:28 @4) 1.98 km (4:54 / km) +18m 4:42 / km
ahr:140 max:153 shoes: Pegasus 28

Couple of laps and back home I go
8 PM

COMMUTE 32:00 [2] 11.0 km (2:55 / km) +64m 2:50 / km

Over to, and back from Tom Flood to watch the bikes/athletes go round

Wednesday Dec 21, 2011 #

3 PM

ROAD BIKE 1:34:05 intensity: (9:32 @1) + (31:46 @2) + (43:28 @3) + (8:22 @4) + (57 @5) 49.87 km (1:53 / km) +302m 1:50 / km
ahr:143 max:254 shoes: Shimano M123

Asked Toph if he wanted to go for a ride, maybe I shouldn't have, he showed no mercy.

Over the Snakes Eye, and around the Goose. Ramped it up once I was with Toph, as there was a dude who was going along Storeys to the Phone Junction. I think we may have got there 1st, as we never saw anyone else out there

Tuesday Dec 20, 2011 #

6 PM

COMMUTE 7:00 [1] 2.0 km (3:30 / km)

To the track and back

RUN 12:00 [3] 2.5 km (4:48 / km)
shoes: Pegasus 28

5 laps of the outer Track
C • Pretty impressive long run 2
7 PM

RUN race 11:59 intensity: (4 @1) + (6 @2) + (23 @3) + (11:13 @4) + (13 @5) 3.0 km (4:00 / km)
ahr:158 max:169 shoes: Lunar Racer

Slowest 3k in history :)

Didn't push it, more important to finish, than to do a time, even though I might not have been able to go much faster
8 PM

RUN warm up/down 8:14 intensity: (22 @1) + (5:09 @2) + (2:43 @3) 1.5 km (5:30 / km)
ahr:127 max:134 shoes: Lunar Racer

Few laps to warm down

Monday Dec 19, 2011 #

4 PM

MTB 45:09 intensity: (22:28 @1) + (15:41 @2) + (4:42 @3) + (1:26 @4) + (52 @5) 14.38 km (3:08 / km) +114m 3:01 / km
ahr:111 max:207 shoes: Shimano M123

Pretty comfortable ride around the Res. Leg wasn't? the best, but I think this is mainly from standing around, officiating at the Athletics Multis yesterday.

Have to take it easier in future

Sunday Dec 18, 2011 #

7 AM

RUN long 1:15:02 intensity: (44 @1) + (2:51 @2) + (53:37 @3) + (17:50 @4) 14.76 km (5:05 / km) +179m 4:48 / km
ahr:143 max:164 shoes: Pegasus 28

Well I had to give it a try, its now 2 weeks since I went on the injured list, and with 2 /20 min runs under my belt since then, I had to check to see if I could go for more than a hr

Ran the 1st 4 k with the group, then had a little stretch, and check to see if all was in order, then a little short cut, and finished with the group

All is fine, only trouble now is my left calf is sore, think I have been favoring/protecting my right to much.

Next test on the agenda, 3 track Champs Tuesday. Think a nice bike ride is in order for tomorrow.

Friday Dec 16, 2011 #

11 AM

ROAD BIKE 1:49:03 intensity: (29:15 @1) + (16:24 @2) + (50:16 @3) + (12:26 @4) + (42 @5) 53.05 km (2:03 / km) +312m 2:00 / km
ahr:138 max:254 shoes: Shimano M123

Toph wanted a work out, so rang me to see if I was willing to make him work for it. Did the reverse of what I did earlier in the week, Toph had me on all the hills, I had him on the flat, was good training.

Course from Garmin is in the little Globe above, also have it in Endomondo

Interesting the difference from the Computer, and the Phone

Ride with Toph, Screenshot of Endomondo running on 1peria arc

For some reason the computer went cross country at kilometer 40, straight to Tophs house.




Thursday Dec 15, 2011 #

9 PM

RUN 20:57 intensity: (1:50 @1) + (3:33 @2) + (11:54 @3) + (3:37 @4) + (3 @5) 4.02 km (5:13 / km) +41m 4:58 / km
ahr:136 max:167 shoes: Pegasus 28

Tried a little harder tonight, seems to be holding up OK :)

Wednesday Dec 14, 2011 #

2 PM

ROAD BIKE 1:40:23 intensity: (15:38 @1) + (39:37 @2) + (37:30 @3) + (5:00 @4) + (2:38 @5) 49.9 km (2:01 / km) +336m 1:57 / km
ahr:145 max:252 shoes: Shimano M123

Been a while since I have done the Gooseneck, now all I have to do is get fit enough to take on Toph over 95k

Nearly of the injured list :)

Tuesday Dec 13, 2011 #

5 PM

ROAD BIKE 45:03 [2] 22.17 km (2:02 / km) +165m 1:58 / km
shoes: Shimano M123

Another trial on the knee, not 100% but not bad as well

Fingers crossed :)

Monday Dec 12, 2011 #

7 PM

RUN 18:00 [2] 3.0 km (6:00 / km)
shoes: Pegasus 28

Tried a run, will see tomorrow if I pulled up OK
C • Knee :( 3

Sunday Dec 11, 2011 #

Note
(injured)

Saturday Dec 10, 2011 #

MTB 40:00 [1]
shoes: Pegasus 28

Just rolled around, don't know if it was a wise idea

Friday Dec 9, 2011 #

Note
(injured)

Thursday Dec 8, 2011 #

Note
(injured)

Wednesday Dec 7, 2011 #

Note
(injured)

Tuesday Dec 6, 2011 #

Note
(injured)

Sore knee area from playing Tennis at the presentation night, or was it from the run Sunday morning. What ever it was, knee is sore

Monday Dec 5, 2011 #

10 AM

ROAD BIKE 1:07:39 intensity: (3:35 @1) + (29:13 @2) + (24:55 @3) + (5:20 @4) + (4:36 @5) 32.15 km (2:06 / km) +299m 2:01 / km
ahr:133 max:201 shoes: Shimano M123

Dave was in town, so did the Juvy, was a bit of a struggle, but that wasn't all that surprising, as neither of us have been on the bike for a while.

Bit of smog around, DSE are doing fuel reduction burns near Milton Ave
C • what time did you go out?? ... 7

Sunday Dec 4, 2011 #

9 AM

ORIENTEERING ◪ 1:00:00 intensity: (17:24 @1) + (16:54 @2) + (25:03 @3) + (14 @4) + (25 @5) 8.2 km (7:19 / km) +91m 6:56 / km
ahr:125 max:175 shoes: INOV-8 Roclite 285-2

Very nice morning for a stroll around the forest, bought in a few controls from Fridays twilight event. So easy to read the map in full sunlight, even with out glasses, were as on Friday evening, I struggled to read it with glasses
C • Would full white paper have made a difference? 3
C • Xmas 3

Saturday Dec 3, 2011 #

2 PM

RUN 9:38 intensity: (9 @1) + (4:43 @2) + (1:56 @3) + (2:50 @4) 1.85 km (5:12 / km) +17m 4:58 / km
ahr:125 max:159 shoes: Pegasus 28

To the track and back to watch some racing.

Still feeling a bit poorly, so no more running today

Friday Dec 2, 2011 #

7 PM

ORIENTEERING ◪ (Twilight 3 hr) 1:23:53 intensity: (45:20 @1) + (2:23 @2) + (18:19 @3) + (16:27 @4) + (1:24 @5) 10.93 km (7:40 / km) +159m 7:09 / km
ahr:120 max:187 shoes: INOV-8 Roclite 285-2

Things didn't go to plan, gave up after 30 or so mins

Thursday Dec 1, 2011 #

Note
(rest day)

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