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Training Log Archive: Uncle JiM

In the 7 days ending Jan 1, 2012:

activity # timemileskm+m
  ROAD BIKE2 3:01:00 48.42(3:44) 77.92(2:19) 737
  ORIENTEERING ◪1 1:45:36 7.33(14:24) 11.8(8:57) 396
  COMMUTE1 1:10:35 15.09(4:41) 24.28(2:54) 187
  RUN2 50:01 6.19(8:05) 9.95(5:01) 21
  MTB1 39:04 8.57(4:34) 13.79(2:50) 124
  WALK1 20:00 1.37(14:35) 2.21(9:04) 37
  Total8 7:46:16 86.96(5:22) 139.95(3:20) 1502

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MoTuWeThFrSaSu

Sunday Jan 1, 2012 #

8 PM

MTB 39:04 [2] 13.79 km (2:50 / km) +124m 2:43 / km
shoes: Shimano M123

Evening ride around the Res, had been a warm day

Saturday Dec 31, 2011 #

8 AM

ORIENTEERING ◪ 1:45:36 intensity: (10:57 @1) + (30:51 @2) + (59:17 @3) + (4:18 @4) + (13 @5) 11.8 km (8:57 / km) +396m 7:40 / km
ahr:130 max:177 shoes: INOV-8 Roclite 285-2

Up at Kooyoora with Jase

Had reservations about doing this run, haven't done any orienteering since the knee played up, but once I got into it, all was good. Nice to know I can still run for this long.

Did the 1st 6 controls of the W20 course, Vic Champs, 2002, then up and over the Mt

Kooyooran Run, 31st Dec 2011, ran with Jase

Had sweat in my eyes for most of the run, still cant seem to wash it out

Friday Dec 30, 2011 #

7 PM

COMMUTE 1:10:35 [2] 24.28 km (2:54 / km) +187m 2:48 / km
shoes: Shimano M123

Spent 12 hrs in the truck today, and all I could think about, was a ride out to, and a swim in Crusoe. Got home, and all my prospective training partners had already been out, I started to procrastinate, but finally got going.

By the time I got there, the water was in shade, and I was enjoying the ride, so rode a lap of the res, and headed home. No swimming, another day

Thursday Dec 29, 2011 #

8 PM

RUN intervals 20:01 intensity: (3:56 @1) + (4:50 @2) + (8:34 @3) + (2:41 @4) 3.45 km (5:48 / km) +21m 5:37 / km
ahr:125 max:157 shoes: Pegasus 28

Up to the Golf Club, and did 4 fairway reps (400)m, that was enough. Disappointed that I didn't get a 5 for effort, felt like I was going hard, maybe the rough ground stopped me going harder/faster

Wednesday Dec 28, 2011 #

1 PM

WALK 20:00 [1] 2.21 km (9:04 / km) +37m 8:22 / km
shoes: Pegasus 28

My daily walk :) Knee is still not 100%, and walking is good for it.
C • Walk 4
5 PM

ROAD BIKE 1:35:04 intensity: (29:41 @1) + (17:02 @2) + (30:52 @3) + (11:32 @4) + (5:57 @5) 45.81 km (2:05 / km) +429m 1:59 / km
ahr:161 max:253 shoes: Shimano M123

Asked Toph out for a ride, he thought I said a challenge. I was tired, but I gave it a go, got him on 1? out of about 10. Still was good to get out there, even if a little windy, which is my trump card, as Toph hates the wind

Tuesday Dec 27, 2011 #

7 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 28

Left it late, as I had a swipe card for the track, but it didn't work when I got there, WTF, I paid good money for it, and this would be about the 3rd time I used it. Not happy Jan!!

Continued on to Stanley St to do my reps

RUN intervals 10:00 intensity: (5:00 @3) + (5:00 @5) 2.5 km (4:00 / km)
shoes: Pegasus 28

30 secs on, then 30 secs run recovery times 5 got me to Spring Gully oval, 3 min rest, then I did the same going back, got back with 15 secs to spare

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 28

Tried to keep the stride easy for another 10 m ins

Monday Dec 26, 2011 #

1 PM

ROAD BIKE 1:25:56 intensity: (1:03:57 @1) + (17:13 @2) + (2:24 @3) + (1:16 @4) + (1:06 @5) 32.11 km (2:41 / km) +308m 2:33 / km
ahr:126 max:152 shoes: Shimano M123

Nice day for a roll around the Juvy with Clara and David, didn't work to hard on the hills, but rolled down them well. Sat back and watch the jostling for KOM point, but didn't participate in any.

Will do that next time I take on Toph. Wednesday?
C • 252 heartrate sounds pretty... 3

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