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Training Log Archive: Uncle JiM

In the 7 days ending Aug 21, 2011:

activity # timemileskm+m
  MTB6 5:11:06 57.89(5:22) 93.17(3:20) 790
  RUN2 1:10:25 7.26(9:42) 11.69(6:01) 61
  ORIENTEERING ◪1 48:25 5.38(9:00) 8.65(5:36) 110
  Total9 7:09:56 70.53(6:06) 113.51(3:47) 961

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MoTuWeThFrSaSu

Sunday Aug 21, 2011 #

9 AM

MTB 1:04:47 intensity: (41 @2) + (20:21 @3) + (42:29 @4) + (1:16 @5) 22.87 km (2:50 / km) +114m 2:46 / km
ahr:151 max:173 shoes: Shimano M123

Run-Ride-Run out at Crusoe

1st run was lap of the lake 12:56

Ride was 2 laps of the Park out around number 7 38:34 (19:28, 19:06)

Same as 1st run 13:17, not bad for a 2nd run

Transitions were both about 45 secs

I will be paying for it tomorrow, leg are shot!
C • DuO? 10
11 AM

MTB warm up/down 10:00 [1] 3.3 km (3:02 / km)
shoes: INOV-8 Talon 212 #1

Lap of the run course

Saturday Aug 20, 2011 #

8 AM

MTB 41:34 [1] 4.22 km (9:51 / km) +71m 9:05 / km
shoes: INOV-8 318 GT

Putting out Space Racing stations
11 AM

MTB 18:26 [1] 2.17 km (8:29 / km)
shoes: INOV-8 318 GT

Bringing some of them back in
1 PM

ORIENTEERING ◪ race 48:25 intensity: (32 @2) + (4:15 @3) + (43:04 @4) + (34 @5) 8.65 km (5:36 / km) +110m 5:16 / km
ahr:154 max:170 shoes: INOV-8 Roclite 285-2

Local Event @ Devonshire Reef. This has to be the best area next to Bendigo, and it was made even nicer, as the regrowth from the Black Saturday fires, has made this technical area, low vis as well.

18 controls on a 7k course, well done to setter Derek Morris

Friday Aug 19, 2011 #

8 AM

RUN 50:25 intensity: (8:33 @1) + (16:11 @2) + (16:12 @3) + (9:29 @4) 7.69 km (6:33 / km) +61m 6:18 / km
ahr:130 max:162 shoes: Pegasus 27

Up to Koolamurt to check control sites
3 PM

MTB 1:06:17 intensity: (7:28 @1) + (26:54 @2) + (27:19 @3) + (4:36 @4) 24.13 km (2:45 / km) +263m 2:36 / km
ahr:127 max:160 shoes: Shimano M123

Standard loop up to Sandhurst Res

Tuesday Aug 16, 2011 #

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

To the track, then 5 laps, 2 of them were 2 x 150's, the rest recovery, then the amble home.

Still a bit sore from weekend

Monday Aug 15, 2011 #

3 PM

MTB 1:50:02 intensity: (28:21 @1) + (1:04:24 @2) + (16:10 @3) + (1:03 @4) + (4 @5) 36.48 km (3:01 / km) +342m 2:53 / km
ahr:119 max:169 shoes: Shimano M123

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