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Training Log Archive: Uncle JiM

In the 7 days ending Feb 21, 2010:

activity # timemileskm+m
  ORIENTEERING ◪5 3:19:04 12.25 19.71
  ROAD BIKE1 1:21:00 25.85(3:08) 41.6(1:57)
  RUN2 40:02 5.28(7:35) 8.5(4:43)
  WARM UP/DOWN1 20:00
  COMMUTE1 5:00 1.24(4:01) 2.0(2:30)
  Total10 5:45:06 44.62 71.81
  [1-5]10 5:27:25

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MoTuWeThFrSaSu

Sunday Feb 21, 2010 #

10 AM

ORIENTEERING ◪ 6:58 intensity: (13 @1) + (8 @2) + (9 @3) + (6:20 @4) + (8 @5) 1.3 km (5:21 / km)
ahr:146 max:157 shoes: INOV-8 Roclite

5 x Sheppa's reps @ Sparrow

Was a bloody good workout

ORIENTEERING ◪ 5:56 intensity: (7 @1) + (6 @2) + (3 @3) + (3:04 @4) + (2:36 @5) 1.22 km (4:53 / km)
ahr:155 max:165

ORIENTEERING ◪ 8:54 intensity: (9 @1) + (11 @2) + (7 @3) + (4:01 @4) + (4:26 @5) 1.67 km (5:21 / km)
ahr:154 max:166

ORIENTEERING ◪ 9:02 intensity: (12 @2) + (14 @3) + (4:09 @4) + (4:27 @5) 1.68 km (5:22 / km)
ahr:155 max:163

ORIENTEERING ◪ 8:07 intensity: (1 @1) + (12 @2) + (1:02 @3) + (4:38 @4) + (2:14 @5) 1.42 km (5:42 / km)
ahr:150 max:165

12 PM

ORIENTEERING ◪ 1:05:09 intensity: (1 @0) + (3:31 @1) + (26:27 @2) + (21:04 @3) + (14:06 @4) 6.1 km (10:41 / km)
ahr:124 max:154 shoes: Nike Terrain

Out at Sandhills, was so tired, but still manged to run to the pivot on top of the hill, and do 1 loop

Saturday Feb 20, 2010 #

11 AM

ORIENTEERING ◪ race (Stromlo Running Festival) 34:58 intensity: (1:04 @0) + (3 @1) + (13 @2) + (6 @3) + (36 @4) + (32:56 @5) 6.32 km (5:32 / km)
ahr:165 max:175 shoes: INOV-8 Roclite

Got a good start, was with Bryan half way through 2nd loop, as we came together at the common, then one after another, I dropped back through the field. Just didn't have the strength to go with them. Did I go out to fast? Don't believe so
2 PM

WARM UP/DOWN 20:00 [3]

Recovery session at AIS, never liked the cold bath, but I survived. Even had my shoulders under, unlike some others, including someone from Bendigo (-:
4 PM

ORIENTEERING ◪ 20:00 [3]
shoes: Nike Terrain

A couple of Sprint reps at UC

Friday Feb 19, 2010 #

Event: Stromlo Running Festival
 
9 PM

ORIENTEERING ◪ 40:00 [3]
shoes: INOV-8 Roclite

Night-O on Bruce ridge, was fun. Even got the difficult 6th control 1st time, but didn't see the SI unit, took another 5 mins to confirm the spot

Wednesday Feb 17, 2010 #

4 PM

ROAD BIKE 1:21:00 intensity: (16:36 @0) + (33 @1) + (20:41 @2) + (26:07 @3) + (10:17 @4) + (6:46 @5) 41.6 km (1:57 / km)

Was thinking Mt Alexander, but decided against that, so just did the Goose neck. I've just worked out that I don't need to write anything, as it all explained in my download, maybe next time.

Tuesday Feb 16, 2010 #

12 PM

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

Easy type, stretchy run, out through Solaman Gully and home
6 PM

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

To the track and home
7 PM

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

A few laps of the track, and a couple of surges along the back straight before the 1500m relays

RUN race 5:02 [5] 1.5 km (3:21 / km)
shoes: Nike racing flats

Was put up to the 1st team, not because I was one of the 4 fastest, but because I'm registered. Good to see something came of all those track fee's I have paid this year.

Started out, not really knowing the speed I should go, when Brady sat on me as we went around the 1st bend, I knew that the pace was about right. With 800 to go, I still thought I may have gone out to fast, but I had the strength to finish it of

RUN 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike racing flats

Up and back down the creek with Dave, my 3rd leg runner

Team came 2nd, very good result for the Club, got beaten by BeKeele's team

Monday Feb 15, 2010 #

Note

Rest Day

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