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Training Log Archive: Uncle JiM

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  ROAD BIKE7 10:04:52 180.63(3:21) 290.7(2:05) 2011
  RUN15 9:51:15 69.41 111.7 775
  WALK2 3:52:34 17.53(13:16) 28.21(8:15) 1664
  ORIENTEERING ◪1 2:12:41 12.48(10:38) 20.09(6:36) 293
  MTB4 1:36:30 8.92 14.35 127
  COMMUTE1 5:00 1.24(4:01) 2.0(2:30)
  Total29 27:42:52 290.21 467.05 4870

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Friday Dec 31, 2010 #

6 PM

RUN intervals 40:00 intensity: (16:50 @1) + (8:30 @3) + (14:40 @5) 6.95 km (5:46 / km) +34m 5:37 / km
shoes: Pegasus 27

Decide to give the latest training venue the go after rave revues from Ev and Invis. Started from the Western end carpark, across the wall (about 1k) then did 4 by 1k reps along the channel track that goes to Number 7 Res.

Tried to slow it down so I could survive the 3rd and 4th rep, but still seemed to run them well. Was nice to have a dip from the new Jetty before I went home

It was hot today, got to a max of 39.9, was slightly cooler, 38.9, when I started, 38.3 by the time I finished

Thursday Dec 30, 2010 #

9 PM

RUN 21:51 [3] 4.07 km (5:22 / km) +41m 5:07 / km
shoes: Pegasus 27

Short evening run around the Golf course

Wednesday Dec 29, 2010 #

2 PM

RUN 20:00 [3] 4.0 km (5:00 / km)
shoes: Pegasus 27

Checking out assembly areas and terrain out at Browns Reef for the BendiGo ToDay. 1st hot day for the summer
6 PM

ROAD BIKE 1:26:47 [3] 39.48 km (2:12 / km) +308m 2:07 / km
shoes: Nike Bike shoes #1

Evening ride with Ev, out to Mandurang, then back to the Flat, out pass Crusoe Res (need to come back as there is a pontoon) then headed Lockwood way, and back into town on the Maryborough Rd. Was feeling it towards the end

Monday Dec 27, 2010 #

3 PM

ROAD BIKE 1:47:52 [3] 51.24 km (2:06 / km) +339m 2:02 / km
shoes: Nike Bike shoes #1

Extended Gooseneck with Ev. Wasn't the most pleasant of conditions, bit of a SW hooking along. Hard work for a start, then easier as we rolled along with it, I had had enough by the time we got back into Bendigo, that I left Ev to go over OTH on his own.

Sunday Dec 26, 2010 #

7 AM

RUN 1:20:00 [3] 15.0 km (5:20 / km)
shoes: Pegasus 27

Nice easy run with Paul and Ross

Saturday Dec 25, 2010 #

9 AM

ROAD BIKE 1:45:05 [3] 47.79 km (2:12 / km) +343m 2:07 / km
shoes: Nike Bike shoes #1

Morning ride with Clara, Dave and Steve. Started out down Tanneries, then Ryalls through to Junortoun, airport, into town, then home, were I then went on my own up Burns out to Sth Mandurang, Mandurang and home again.

Was nice out, not many locusts, was starting to warm up.

Merry Christmas!!!

Friday Dec 24, 2010 #

8 PM

RUN intervals 36:40 intensity: (9:00 @1) + (13:00 @3) + (14:40 @5) 7.3 km (5:01 / km) +77m 4:46 / km
shoes: Pegasus 27

Over to Salomon Gully a longer way, then 4 by 1k at 3.40 pace, then back home the way I came. Was happy to get 3.41 on the last effort, as the return has a 10m climb, 3.35 was the best going out the 2nd time

Thursday Dec 23, 2010 #

8 PM

MTB 25:03 [3] 7.34 km (3:25 / km) +61m 3:17 / km
shoes: Pegasus 27

Cruisy ride up the hill and back down the creek.

Things felt good

Wednesday Dec 22, 2010 #

6 PM

ROAD BIKE 1:27:34 [3] 43.47 km (2:01 / km) +332m 1:56 / km
shoes: Nike Bike shoes #1

Goose neck with Ev, caught up to a couple of other duds, was fun.

Tuesday Dec 21, 2010 #

6 PM

COMMUTE 5:00 [2] 2.0 km (2:30 / km)
shoes: Pegasus 27

To the track and back

RUN warm up/down 10:00 [3]
shoes: Pegasus 27

Up the creek and back
7 PM

RUN race 7:19 [5] 2.08 km (3:31 / km) +1m 3:31 / km
shoes: Lunar Racer

Attempted a 3k track race, but was a little sore from the weekend, so only did 2k

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

Number of laps of the track

Sunday Dec 19, 2010 #

7 AM

RUN long 1:40:06 [3] 20.01 km (5:00 / km) +217m 4:45 / km
shoes: Pegasus 27

Only 4 of us today, must be getting to close to the festive season.

Got there at 7, as I had heard that was the summer start time, but it isn't till it gets hot, did a 20 min loop while I waited, then the normal loop. Good to get a slightly longer run in.
7 PM

MTB 20:00 [2]
shoes: Pegasus 27

Easy spin up to DH and back before it got to dark

Saturday Dec 18, 2010 #

2 PM

ROAD BIKE 1:36:02 [3] 49.19 km (1:57 / km) +339m 1:53 / km
shoes: Nike Bike shoes #1

Gooseneck, Strath, Junorton, dropped into the track and home

Friday Dec 17, 2010 #

8 PM

RUN 41:14 [3] 8.11 km (5:05 / km) +150m 4:39 / km
shoes: Pegasus 27

Haven't been this way in a while, out to the other side of the creek and up OTH, then dropped down the Sth side and back around the bottom to the road, then home

Interesting, Top of OTH is closer than Diamond Hill, 2.9k to 3, always thought DH was the local hill :(

Thursday Dec 16, 2010 #

8 PM

MTB 21:27 intensity: (20:27 @3) + (1:00 @4) 7.01 km (3:04 / km) +66m 2:55 / km
shoes: Nike Bike shoes #1

Same loop as last night, this time on the bike

Wednesday Dec 15, 2010 #

8 PM

RUN 34:01 intensity: (17:00 @3) + (17:01 @4) 7.04 km (4:50 / km) +73m 4:36 / km
shoes: Pegasus 27

Late evening stroll up the Hill, then back down the Creek. Tried to hold a steady pace at times, felt good.

Tuesday Dec 14, 2010 #

RUN 40:00 intensity: (30:00 @3) + (10:00 @5) 8.0 km (5:00 / km)
shoes: INOV-8 Roclite 285-1

Ran to the track, did 2 x 1600 (250 on, 150 of by 4) then watched the 3k, before warming down with the guys and running home

Sunday Dec 12, 2010 #

8 AM

RUN 20:00 [3] 4.0 km (5:00 / km)
shoes: Pegasus 27

Out to Darlington Reservoir and back
10 AM

WALK long (Maria Island) 1:55:36 [2] 15.31 km (7:33 / km) +745m 6:04 / km
shoes: INOV-8 Roclite 285-1

To the top of Mt Maria via the Oast House, then back pass Painted Cliffs

(Watch ran out of battery at the top)

Saturday Dec 11, 2010 #

11 AM

WALK long (Maria Island) 1:56:58 [2] 12.9 km (9:04 / km) +919m 6:41 / km
shoes: INOV-8 Roclite 285-1

Out to Fossil Cliffs, then up and down Bishop and Clerk

(Walk time is 1/2 of actual time taken)

Wednesday Dec 8, 2010 #

4 PM

ROAD BIKE 40:00 [3] 20.0 km (2:00 / km) +89m 1:57 / km
shoes: Nike Bike shoes #1

Got out between showers. Out to Kangaroo Flat, then over to Sth Mandurang, Mandurang and home.
8 PM

RUN 20:31 [3] 4.04 km (5:05 / km) +47m 4:48 / km
shoes: Pegasus 27

Legs were very tired after last night, so rolled them over up the ridge and back down Lawson St

Tuesday Dec 7, 2010 #

RUN intervals 40:00 [3] 8.0 km (5:00 / km)
shoes: Pegasus 27

To the track and a couple of laps, 2k
Then 2 1600s, 250 0n, 150 of x 4
Couple of laps and home again

Sunday Dec 5, 2010 #

7 AM

RUN long 1:09:33 intensity: (10:00 @1) + (59:33 @3) 11.1 km (6:16 / km) +135m 5:54 / km
shoes: Pegasus 27

YM run. Was so tired, stopped at 30 mins, and had to walk, then ran home the shorter way

Saturday Dec 4, 2010 #

6 PM

MTB 30:00 [2]
shoes: Pegasus 27

Very easy ride up the hill and down the creek. Legs are very tired after last night run

Friday Dec 3, 2010 #

6 PM

ORIENTEERING ◪ race 2:12:41 intensity: (1:00:00 @3) + (1:12:41 @4) 20.09 km (6:36 / km) +293m 6:09 / km
shoes: INOV-8 Roclite 285-1

Wednesday Dec 1, 2010 #

10 AM

ROAD BIKE 1:21:32 [3] 39.53 km (2:04 / km) +261m 2:00 / km
shoes: Nike Bike shoes #1

Out through Maiden Gully, then onto Marong, checked out Malone Park for Sunday, onwards to Lockwood Crossing, Kangaroo Flat and home

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