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Training Log Archive: peterprong

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running12 11:20:24 62.67(10:51) 100.86(6:45) 3635
  Orienteering4 3:45:25 19.71(11:26) 31.73(7:06) 567
  MTB1 2:45:54 28.65(5:47) 46.11(3:36) 816
  Strength & Conditioning4 1:20:00
  Cycling1 1:07:32 19.37(3:29) 31.17(2:10) 273
  Kayaking1 34:24 3.02(11:22) 4.87(7:04) 14
  Total22 20:53:39 133.43 214.74 5305
  [1-5]21 19:09:59

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Saturday Apr 30, 2011 #

12 PM

Running hills (Heaton Lookout TT) 34:06 intensity: (1 @0) + (10 @2) + (1:20 @3) + (32:24 @4) + (11 @5) 4.91 km (6:57 / km) +514m 4:33 / km
ahr:167 max:175 shoes: INOV8 X-Talon 190

Havent done this for a while.
Today was very wet and muddy, and the first half before the rd was slippery clay followed by massive puddles that required running around on the edge of the bush to negotiate. You dont risk running through puddles in Newcastle! Just past the rd it is really steep and i needed to run (walk) off the track to get any traction. The last bit was alright.

Pretty happy with my time as i can see i need some more strength up the hills, and also felt like i had to push to get any downhill speed on the short section before the rd.

I think my pb is close to 30min back in 2002
C • nice one. I've never seen a... 7

Running hills 43:02 intensity: (6:14 @0) + (7:30 @1) + (17:57 @2) + (11:21 @3) 5.41 km (7:57 / km) +78m 7:25 / km
ahr:125 max:158 shoes: INOV8 X-Talon 190

Run back to the car

Friday Apr 29, 2011 #

7 PM

Running intervals 40:27 [0] 5.98 km (6:46 / km) +44m 6:31 / km

6 time 470m in the pooring rain!

1'40
1'39
1'37
1'39
1'40
1'44

Wednesday Apr 27, 2011 #

6 PM

Running 52:14 intensity: (20 @0) + (6:20 @1) + (11:11 @2) + (23:06 @3) + (10:52 @4) + (25 @5) 9.06 km (5:46 / km) +239m 5:06 / km
ahr:144 max:182 shoes: LunarGlide+2

7 PM

Strength & Conditioning 15:00 [3]

Tuesday Apr 26, 2011 #

6 PM

Running hills (Trumper Park Hills) 46:37 intensity: (4:43 @0) + (5:14 @1) + (12:14 @2) + (13:40 @3) + (9:59 @4) + (47 @5) 6.33 km (7:22 / km) +347m 5:47 / km
ahr:137 max:177

6 Reps
1'34
1'29
1'29
1'26
1'31
1'32

Friday Apr 22, 2011 #

12 PM

Running 1:31:24 intensity: (1:02 @0) + (1:14 @1) + (15:18 @2) + (46:48 @3) + (26:41 @4) + (21 @5) 13.6 km (6:43 / km) +655m 5:25 / km
ahr:149 max:180 shoes: INOV8 X-Talon 190

Run down through Nellies Glen and down the six foot track. Plan was to run down and up Devils hole track but a sign at the bottom says that the ladders have been removed. Later I looked it up and i think it is the water board track further to the south that you cant get up.

Thursday Apr 21, 2011 #

6 PM

Running intervals 46:33 intensity: (3:48 @0) + (5:28 @1) + (15:00 @2) + (6:43 @3) + (9:03 @4) + (6:31 @5) 5.43 km (8:35 / km) +57m 8:09 / km
ahr:145 max:178 shoes: LunarGlide+2

Intervals around the domain.

Monday Apr 18, 2011 #

6 PM

Running 53:35 intensity: (1:35 @0) + (3:22 @1) + (16:05 @2) + (28:18 @3) + (4:15 @4) 9.0 km (5:57 / km) +257m 5:13 / km
ahr:140 max:166 shoes: LunarGlide+2

8 strides near cooper park

Thursday Apr 14, 2011 #

3 PM

Cycling intervals (Centennial Park figure 8) 1:07:32 intensity: (6:54 @0) + (9:48 @1) + (10:46 @2) + (21:13 @3) + (17:17 @4) + (1:34 @5) 31.17 km (2:10 / km) +273m 2:05 / km
ahr:148 max:231 shoes: Scott S10

8'43
9'02
8'54
8'43

Wednesday Apr 13, 2011 #

Strength & Conditioning 15:00 [3]

6 PM

Running 43:36 intensity: (2:15 @0) + (3:27 @1) + (11:14 @2) + (25:46 @3) + (54 @4) 7.12 km (6:07 / km) +243m 5:14 / km
ahr:138 max:163 shoes: LunarGlide+2

Shins getting a little sore

Tuesday Apr 12, 2011 #

6 PM

Running hills (Loftus) 45:51 intensity: (5:19 @0) + (4:08 @1) + (10:56 @2) + (14:44 @3) + (10:44 @4) 6.34 km (7:14 / km) +333m 5:44 / km
ahr:136 max:174 shoes: LunarGlide+2

2 1:21.3 12:28.2 0.23 5:53

4 1:15.0 15:33.2 0.24 5:13

6 1:11.5 18:37.2 0.24 4:58

8 1:11.4 21:58.0 0.24 4:58

10 1:13.9 25:43.1 0.24 5:08

12 1:14.4 29:08.5 0.25 4:58

14 1:08.3 32:52.7 0.24 4:45
1
16 1:12.5 35:59.9 0.24 5:02

Monday Apr 11, 2011 #

Strength & Conditioning 20:00 [3]

Sunday Apr 10, 2011 #

9 AM

Running 19:41 intensity: (29 @0) + (2:04 @1) + (6:26 @2) + (10:42 @3) 3.36 km (5:51 / km) +69m 5:19 / km
ahr:135 max:151 shoes: LunarGlide+2

Kayaking 34:24 intensity: (2:11 @0) + (8:21 @1) + (23:52 @2) 4.87 km (7:04 / km) +14m 6:58 / km
ahr:122 max:135 shoes: XLR8 Odyssey

Running 19:59 intensity: (22 @0) + (20 @1) + (4:14 @2) + (14:48 @3) + (15 @4) 3.44 km (5:49 / km) +117m 4:58 / km
ahr:142 max:158 shoes: LunarGlide+2

Saturday Apr 9, 2011 #

11 AM

MTB (Manly Dam) 2:45:54 intensity: (10:34 @0) + (31:56 @1) + (51:50 @2) + (1:03:55 @3) + (7:39 @4) 46.11 km (3:36 / km) +816m 3:18 / km
ahr:133 max:163 shoes: Merida Ninety Six

Thursday Apr 7, 2011 #

4 PM

Running hills (Observatory Hill) 1:40:41 intensity: (49 @0) + (18:54 @1) + (38:44 @2) + (24:50 @3) + (16:34 @4) + (50 @5) 13.79 km (7:18 / km) +434m 6:18 / km
ahr:137 max:176 shoes: LunarGlide+2

Tuesday Apr 5, 2011 #

6 PM

Running 42:38 [3] 7.09 km (6:01 / km) +248m 5:07 / km
shoes: LunarGlide+2

Monday Apr 4, 2011 #

Strength & Conditioning 30:00 [3]

Sunday Apr 3, 2011 #

10 AM

Orienteering race (NSW SL2 - Wattle Ridge) 1:15:33 intensity: (10 @0) + (6 @1) + (7 @2) + (16:04 @3) + (59:06 @4) 10.22 km (7:24 / km) +243m 6:37 / km
ahr:161 max:172 shoes: INOV8 X-Talon 190

Saturday Apr 2, 2011 #

10 AM

Orienteering (Macquarie Uni) 1:02:56 intensity: (14:35 @0) + (12:00 @1) + (11:55 @2) + (11:37 @3) + (12:02 @4) + (47 @5) 7.39 km (8:31 / km) +72m 8:08 / km
ahr:134 max:179 shoes: Nike Air Pegasus +25

2 PM

Orienteering (Gladesville Hospital ) 23:11 intensity: (1:39 @0) + (1:45 @1) + (3:02 @2) + (4:15 @3) + (12:17 @4) + (13 @5) 3.61 km (6:26 / km) +64m 5:54 / km
ahr:150 max:175 shoes: Nike Air Pegasus +25

Orienteering (Gladesville Hospital ) 11:37 intensity: (1 @0) + (8 @1) + (9 @2) + (13 @3) + (1:44 @4) + (9:22 @5) 2.37 km (4:54 / km) +36m 4:33 / km
ahr:176 max:185 shoes: INOV8 X-Talon 190

7 PM

Orienteering race (NSW SL1 - Night Champs) 52:08 intensity: (12 @0) + (5 @1) + (13 @2) + (15:57 @3) + (35:41 @4) 8.15 km (6:24 / km) +152m 5:51 / km
ahr:159 max:171 shoes: INOV8 X-Talon 190

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