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Training Log Archive: Uncle JiM

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  MTB13 8:16:28 91.74(5:25) 147.64(3:22) 1424
  RUN15 8:00:34 52.83 85.02 446
  ORIENTEERING ◪4 3:21:24 15.75(12:47) 25.35(7:57) 201
  ROAD BIKE2 3:11:19 55.27(3:28) 88.95(2:09) 929
  Core11 1:50:00
  Total42 24:39:45 215.6 346.97 3000
  [1-5]42 24:39:43

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Saturday Feb 28, 2015 #

12 PM

ORIENTEERING ◪ 20:57 intensity: (1:02 @1) + (1:26 @2) + (8:39 @3) + (6:38 @4) + (3:12 @5) 4.0 km (5:14 / km) +51m 4:55 / km
ahr:141 max:186 shoes: Pegasus 31 (Black)

Did the 'Model' as a memory exercise, then warmed down after

Friday Feb 27, 2015 #

7 PM

MTB 48:20 intensity: (4:50 @1) + (14:30 @2) + (22:25 @3) + (6:35 @4) 14.05 km (3:26 / km) +133m 3:17 / km
ahr:143 max:179 shoes: Shimano M123

Late one around the Res

Thursday Feb 26, 2015 #

7 PM

RUN 30:00 intensity: (1:20 @1) + (1:21 @2) + (3:46 @3) + (15:29 @4) + (8:04 @5) 5.02 km (5:59 / km) +32m 5:48 / km
ahr:152 max:205 shoes: Pegasus 31 (Black)

Change in direction, Down the Creek

Wednesday Feb 25, 2015 #

2 PM

Core 10:00 [3]

8 PM

RUN 18:30 intensity: (1:23 @1) + (4:37 @2) + (4:09 @3) + (8:21 @4) 3.5 km (5:17 / km) +21m 5:08 / km
ahr:156 max:197 shoes: Pegasus 31 (Black)

Tuesday Feb 24, 2015 #

10 AM

MTB 18:35 intensity: (56 @1) + (3:19 @2) + (8:11 @3) + (5:00 @4) + (1:09 @5) 5.94 km (3:08 / km) +49m 3:00 / km
ahr:134 max:167 shoes: Shimano M123

Up the ridge - Brakes are rubbing

Monday Feb 23, 2015 #

7 AM

RUN 59:52 intensity: (5:05 @1) + (8:03 @2) + (19:58 @3) + (21:41 @4) + (5:05 @5) 10.13 km (5:55 / km) +181m 5:26 / km
ahr:139 max:213 shoes: Green Nikes

8 PM

MTB 11:30 intensity: (1:45 @1) + (5:01 @2) + (4:44 @3) 3.46 km (3:19 / km) +24m 3:13 / km
ahr:127 max:209 shoes: Shimano M123

Bedding in the new tryes

Core 10:00 [3]

Sunday Feb 22, 2015 #

9 AM

Core 10:00 [3]

8 PM

RUN 9:53 intensity: (1:04 @1) + (1:10 @2) + (6:41 @3) + (58 @4) 1.99 km (4:58 / km) +10m 4:51 / km
ahr:128 max:142 shoes: Pegasus 31 (Black)

Saturday Feb 21, 2015 #

10 AM

ROAD BIKE 2:09:13 intensity: (6:11 @1) + (16:02 @2) + (1:26:28 @3) + (18:46 @4) + (1:46 @5) 60.21 km (2:09 / km) +645m 2:02 / km
ahr:131 max:235 shoes: Shimano M123

Harcourt return with my Sister

Friday Feb 20, 2015 #

11 AM

RUN long 1:02:13 intensity: (2 @0) + (10 @1) + (8:19 @2) + (38:22 @3) + (15:20 @4) 10.25 km (6:04 / km) +180m 5:35 / km
ahr:132 max:154 shoes: Pegasus 31 (Black)

In the hotter part of the day

Thursday Feb 19, 2015 #

8 PM

RUN 9:28 intensity: (2 @1) + (28 @2) + (4:10 @3) + (4:24 @4) + (24 @5) 2.02 km (4:41 / km) +11m 4:34 / km
ahr:142 max:171 shoes: Pegasus 31 (Black)

9 PM

Core 10:00 [3]

Wednesday Feb 18, 2015 #

4 PM

MTB 1:55:33 intensity: (2:46 @1) + (59:57 @2) + (47:55 @3) + (4:33 @4) + (22 @5) 34.37 km (3:22 / km) +409m 3:10 / km
ahr:119 max:176 shoes: Shimano M123

Went exploring, Big Hill through to Marne Trig, home via the new bike track under the highway at Golden Square

4 flat tyres, 6 punctures, that's a new record
10 PM

Core 10:00 [3]

Tuesday Feb 17, 2015 #

10 AM

ORIENTEERING ◪ 31:02 [3] 3.41 km (9:06 / km) +81m 8:08 / km
shoes: Pegasus 31 (Black)

Bought in the remote water from the weekend
6 PM

MTB 3:27 [3] 1.01 km (3:26 / km) +2m 3:24 / km

7 PM

RUN 8:07 [3] 2.03 km (4:00 / km) +1m 3:59 / km
shoes: Pegasus 31 (Black)

5 laps

MTB 3:31 [3] 0.94 km (3:45 / km) +18m 3:25 / km

Monday Feb 16, 2015 #

7 PM

MTB 40:44 [3] 13.94 km (2:55 / km) +142m 2:47 / km
shoes: Shimano M123

So tired after the weekend

Sunday Feb 15, 2015 #

5 AM

MTB 40:00 [3] 7.2 km (5:33 / km) +11m 5:31 / km

Out and back 3 times to the pivot control, 1st one was before 6

Saturday Feb 14, 2015 #

8 PM

ORIENTEERING ◪ 1:39:25 [2] 9.74 km (10:12 / km) +69m 9:51 / km
shoes: Green Nikes

Putting out controls for tomorrow, did a great 180 once it got dark :(

Friday Feb 13, 2015 #

10 AM

RUN 1:05:58 [3] 11.37 km (5:48 / km)
shoes: Green Nikes

Lap of the Res. We compete in the heat, so we should train in it as well ;)

Thursday Feb 12, 2015 #

8 PM

RUN 9:59 [3] 2.05 km (4:52 / km) +10m 4:45 / km
shoes: Pegasus 31 (Black)

9 PM

Core 10:00 [3]

Wednesday Feb 11, 2015 #

6 PM

MTB 50:25 [3] 16.11 km (3:08 / km) +148m 3:00 / km
shoes: Shimano M123

Sore legs, so a easy ride

Tuesday Feb 10, 2015 #

8 AM

Core 10:00 [3]

6 PM

MTB 5:00 [3] 2.0 km (2:30 / km)

Rolled over to the track and back
7 PM

RUN 13:18 [3] 3.0 km (4:26 / km)
shoes: Green Nikes

Had no legs, I blame Sunday, but then Monday didn't help either

Monday Feb 9, 2015 #

11 AM

MTB 1:44:09 [3] 30.48 km (3:25 / km) +299m 3:15 / km
shoes: Shimano M123

Nice day for it

Sunday Feb 8, 2015 #

7 AM

RUN 1:14:41 [3] 14.81 km (5:03 / km)
shoes: Green Nikes

Ran with the crew. Was going well. At the 10k mark, I was cruising along at 4.44's, so decided that wasn't meant to be for the Sunday run, and dropped it back

Good to see I could handle the distance, and the pace ;)

Saturday Feb 7, 2015 #

11 AM

MTB 23:33 [2] 8.06 km (2:55 / km) +78m 2:47 / km
shoes: Shimano M123

Bit tired after the 'easy' run with Leon last night, and as I was spending the day at the track, officiating, did a lazy up the ridge and down the creek
7 PM

Core 10:00 [3]

Friday Feb 6, 2015 #

7 PM

RUN 50:00 [2] 6.0 km (8:20 / km)
shoes: Green Nikes

Easy run around Crusoe with Leon checking some of his controls sites for next weekends Bendi-Go To-Day
10 PM

Core 10:00 [3]

Thursday Feb 5, 2015 #

8 PM

RUN 36:40 [3] 6.86 km (5:21 / km)
shoes: Green Nikes

Up the Creek, along the fence, down the spur

Core 10:00 [3]

Wednesday Feb 4, 2015 #

9 AM

ROAD BIKE 1:02:06 [3] 28.73 km (2:10 / km) +284m 2:04 / km
shoes: Shimano M123

Ride with the wind while the car got a wheel alignment

Tuesday Feb 3, 2015 #

6 PM

RUN 5:00 [2] 1.0 km (5:00 / km)
shoes: Green Nikes

To the track
7 PM

RUN race 21:55 [4] 5.0 km (4:23 / km)
shoes: Green Nikes

Rolled around

RUN 5:00 [2]
shoes: Green Nikes

Home I go

Monday Feb 2, 2015 #

9 AM

Core 10:00 [3]

8 PM

MTB 31:41 [3] 10.09 km (3:08 / km) +111m 2:59 / km
shoes: Shimano M123

Up the Ridge, down the Creek, around the Cemetery

Sunday Feb 1, 2015 #

ORIENTEERING ◪ (Chicken & Champagne) 50:00 [3] 8.2 km (6:06 / km)
shoes: Green Nikes

First O event for the year, score on Golden Gully

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