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Training Log Archive: Uncle JiM

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  RUN21 10:37:53 70.52(9:03) 113.5(5:37) 1123
  MTB7 8:46:39 89.98(5:51) 144.81(3:38) 1501
  ROAD BIKE4 5:52:02 84.51(4:10) 136.0(2:35) 274
  Core22 3:50:00
  ORIENTEERING ◪1 30:00 2.49(12:04) 4.0(7:30)
  ATHLETICS1 12:40 1.9(6:40) 3.06(4:08) 1
  Total55 29:49:14 249.4 401.37 2899

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Saturday Jan 31, 2015 #

11 AM

RUN 1:05:06 intensity: (10:00 @2) + (49:36 @3) + (5:30 @4) 11.0 km (5:55 / km) +188m 5:27 / km
shoes: Pegasus 31 (Black)

Friday Jan 30, 2015 #

7 PM

MTB 1:09:53 [3] 24.15 km (2:54 / km) +246m 2:45 / km
shoes: Shimano M123

Sandhurst Res, late one

Thursday Jan 29, 2015 #

9 PM

RUN 20:10 [3] 3.65 km (5:32 / km) +21m 5:22 / km
shoes: Pegasus 31 (Black)

Core 10:00 [3]

Wednesday Jan 28, 2015 #

12 PM

MTB 1:15:46 [3] 17.92 km (4:14 / km) +242m 3:58 / km
shoes: Shimano M123

Into town for a few errands, then back home over OTH
7 PM

RUN 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 31 (Black)

Tuesday Jan 27, 2015 #

7 PM

RUN 5:00 [3] 1.0 km (5:00 / km)
shoes: Pegasus 31 (Black)

At the track, but no time to run, as helping with timing
9 PM

Core 10:00 [3]

Monday Jan 26, 2015 #

Note
(rest day)

If I expect Leon to have one, I have had better practice what I preach ;)
8 PM

Core 20:00 [3]

Double session

Sunday Jan 25, 2015 #

7 AM

RUN 20:07 intensity: (1:23 @1) + (3:30 @2) + (3:53 @3) + (11:21 @4) 4.4 km (4:34 / km) +30m 4:25 / km
ahr:161 max:190 shoes: Green Nikes

Around the AIS
6 PM

Core 10:00 [3]

Saturday Jan 24, 2015 #

8 AM

Core 10:00 [3]

5 PM

RUN 39:24 intensity: (30 @1) + (1:09 @2) + (5:57 @3) + (31:48 @4) 7.0 km (5:38 / km) +90m 5:17 / km
ahr:173 max:211 shoes: Green Nikes

Bruce Ridge with Anna and Peter

Friday Jan 23, 2015 #

RUN 30:00 [3] 6.0 km (5:00 / km)
shoes: Pegasus 31 (Black)

Coomealla Golf club terrain, ran on the MTB track

Thursday Jan 22, 2015 #

ROAD BIKE 2:10:00 [3] 40.0 km (3:15 / km)
shoes: Shimano M123

Was going to ride to the finish at Paracombe, but blew a tube (Faulty Trye) so repaired, turned around, and nursed it home.

Got back just in time to see the finish
6 PM

ORIENTEERING ◪ 30:00 [2] 4.0 km (7:30 / km)
shoes: Pegasus 31 (Black)

Wednesday Jan 21, 2015 #

Core 10:00 [3]

Tuesday Jan 20, 2015 #

8 AM

Core 10:00 [3]

9 AM

ROAD BIKE 2:42:00 [3] 70.0 km (2:19 / km)
shoes: Shimano M123

A wee ride

Monday Jan 19, 2015 #

10 AM

RUN 40:00 [3] 8.0 km (5:00 / km)
shoes: Pegasus 31 (Black)

Down and around the 'Oval'
10 PM

Core 10:00 [3]

Sunday Jan 18, 2015 #

RUN 28:00 [3] 5.2 km (5:23 / km)
shoes: Pegasus 31 (Black)

Saturday Jan 17, 2015 #

8 AM

Core 10:00 [3]

12 PM

RUN 9:29 [3] 2.03 km (4:40 / km) +11m 4:33 / km
shoes: Green Nikes

4 PM

RUN 20:00 [3] 3.7 km (5:24 / km) +17m 5:17 / km
shoes: Green Nikes

Up the creek and back with the 3k guys after there race

Friday Jan 16, 2015 #

8 AM

Core 10:00 [3]

8 PM

MTB 59:55 intensity: (4:08 @1) + (36:53 @2) + (17:48 @3) + (53 @4) + (13 @5) 17.25 km (3:28 / km) +172m 3:19 / km
ahr:117 max:173 shoes: Shimano M123

Lap around the Res, lots of single track

Thursday Jan 15, 2015 #

11 AM

Core 10:00 [3]

6 PM

RUN 26:26 intensity: (4:02 @1) + (17:36 @2) + (2:29 @3) + (2:19 @4) 5.34 km (4:57 / km) +17m 4:52 / km
ahr:106 max:153 shoes: Pegasus 31 (Black)

To the track to cut a few laps. Managed to slow Mike down enough for me to enjoy it

Wednesday Jan 14, 2015 #

11 AM

Core 10:00 [3]

5 PM

RUN 1:01:31 intensity: (2:27 @2) + (37:20 @3) + (21:44 @4) 11.27 km (5:28 / km) +179m 5:03 / km
ahr:136 max:168 shoes: Green Nikes

Marne loop with Leon.

Tuesday Jan 13, 2015 #

9 AM

MTB 1:52:27 intensity: (40:06 @1) + (46:08 @2) + (22:53 @3) + (3:20 @4) 29.69 km (3:47 / km) +333m 3:35 / km
ahr:108 max:157 shoes: Shimano M123

Up to the Coliban Channel to check out Leon doing his 1 k reps. Was wet and muddy, rode home with Jo-Anne

Monday Jan 12, 2015 #

9 AM

Core 10:00 [3]

9 PM

RUN 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 31 (Black)

A late lap of the soccer ovals

Sunday Jan 11, 2015 #

9 AM

Core 10:00 [3]

10 AM

ROAD BIKE 36:10 intensity: (3:32 @1) + (10:58 @2) + (16:46 @3) + (4:54 @4) 13.1 km (2:46 / km) +233m 2:32 / km
ahr:113 max:154 shoes: Shimano M123

Of to see Heinrich do his stuff
3 PM

ROAD BIKE 23:52 intensity: (2:51 @1) + (3:55 @2) + (4:33 @3) + (5:37 @4) + (6:56 @5) 12.9 km (1:51 / km) +41m 1:49 / km
ahr:143 max:206 shoes: Shimano M123

Back to Dave's after. Was quicker than going out, must be downhill

Friday Jan 9, 2015 #

5 PM

RUN 1:00:10 intensity: (1:30 @1) + (3:40 @2) + (45:00 @3) + (10:00 @4) 11.09 km (5:26 / km) +180m 5:01 / km
ahr:142 max:175 shoes: Nike Blue 30

Was meant to go early, but then decided to do after Lunch

I thought I would ask Leon, but just as I was about to go, the storm hit, but Yung Leon still went out
Maybe he needed to wash his hair

I stayed back until later, then hit the Marne Circuit, nearly got in under the hour
8 PM

Core 10:00 [3]

Thursday Jan 8, 2015 #

9 AM

Core 10:00 [3]

8 PM

RUN 16:25 intensity: (38 @1) + (1:50 @2) + (13:38 @3) + (19 @4) 3.25 km (5:03 / km) +17m 4:55 / km
ahr:136 max:167 shoes: Green Nikes

Wednesday Jan 7, 2015 #

8 AM

Core 10:00 [3]

9 PM

RUN 23:01 intensity: (24 @1) + (1:07 @2) + (6:50 @3) + (14:40 @4) 4.22 km (5:27 / km) +48m 5:09 / km
ahr:157 max:196 shoes: Green Nikes

As I went to bed last night, got a message that there was a fire in Burns st.

This evening, I went and checked it out, couldn't find it, just like the one that was at Golden Gully a few weeks ago, nothing to be seen.

I wonder if the one at Kooyoora is real

Tuesday Jan 6, 2015 #

9 AM

MTB 1:16:56 intensity: (12:09 @2) + (4:49 @3) + (22:37 @4) + (37:21 @5) 24.15 km (3:11 / km) +240m 3:02 / km
ahr:147 max:199 shoes: Shimano M123

Out before the heat sets in
7 PM

ATHLETICS 12:40 intensity: (1:18 @4) + (11:22 @5) 3.06 km (4:08 / km) +1m 4:08 / km
ahr:158 max:183 shoes: Nike racing flats

Have to do it if you are to get better

Monday Jan 5, 2015 #

5 PM

Core 10:00 [3]

9 PM

RUN 17:22 [3] 2.78 km (6:14 / km) +10m 6:08 / km
shoes: Pegasus 28

At the local grass Oval, aim is to do 3k minimum a day, just rolled it around

Sunday Jan 4, 2015 #

8 AM

Core 10:00 [3]

7 PM

RUN 59:01 intensity: (4:13 @2) + (30:27 @3) + (24:21 @4) 10.27 km (5:45 / km) +179m 5:17 / km
ahr:140 max:168 shoes: Pegasus 28

Sunday, is long run day. My new - well recycled - best run

Saturday Jan 3, 2015 #

8 AM

MTB 1:00:02 intensity: (7:20 @1) + (5:51 @2) + (23:45 @3) + (23:06 @4) 16.25 km (3:42 / km) +135m 3:33 / km
ahr:141 max:196 shoes: Shimano M123

Bike is finally repaired, should be able to go longer next time
10 AM

Core 10:00 [3]

9 PM

RUN 13:56 intensity: (23 @1) + (4:31 @2) + (5:06 @3) + (3:56 @4) 1.38 km (10:04 / km) +11m 9:41 / km
ahr:119 max:169 shoes: Pegasus 28

Easy lap of the local oval

Friday Jan 2, 2015 #

9 AM

RUN 1:02:45 intensity: (3:06 @1) + (23:45 @2) + (28:52 @3) + (7:02 @4) 7.91 km (7:56 / km) +125m 7:21 / km
ahr:130 max:197 shoes: Pegasus 28

Ridge line run. GPS had flat battery, so had to turn it on at the trig to prove I got there ;)
7 PM

Core 10:00 [3]

Thursday Jan 1, 2015 #

8 AM

Core 10:00 [3]

6 PM

MTB 1:11:40 intensity: (19:51 @1) + (28:59 @2) + (22:50 @3) 15.39 km (4:39 / km) +133m 4:28 / km
ahr:100 max:145 shoes: Shimano M123

Thought the bike was fixed, new front shocks, and brake bracket, but not so. Flat tyre, was going to walk home, but managed to change tube

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