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Training Log Archive: peterprong

In the 31 days ending May 31, 2006:

	activity	#	time	miles		km		+m
	Running	17	20:41:30	91.39		147.07		200
	Cycling	7	11:33:00	181.88	(3:49)	292.7	(2:22)	1000
	Kayaking	4	6:05:00	7.46		12.0
	Orienteering	1	40:00	4.97	(8:03)	8.0	(5:00)
	Strength & Conditioning	1	35:00
	Total	26	39:34:30	285.69		459.77		1200
averages - sleep:7.6 weight:72.7kg

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Tuesday May 30, 2006 #

Kayaking 1:30:00 [3]

Night kayaking in middle harbour!

Monday May 29, 2006 #

Running tempo 35:00 [3]

Jukola... stopped each leg when legs started to fuck up... running ok though

Running warm up/down 25:00 [3]

Sunday May 28, 2006 #

Running intervals 30 [5] 0.07 km (7:09 / km)

Got hit by a car... got up and ran off... arm is grazed, and hip a bit sore. Is it hit and run if the person whos hit, runs away?

Saturday May 27, 2006 #

Kayaking 1:30:00 [3] 12.0 km (7:30 / km)

Finally feel comfortable in the boat!

Thursday May 25, 2006 #

Running hills 24:00 [5]

Up Grovenor. Full length; 7'01, 6'41, 6'49. takes Just pushed to keep with ben.

Running warm up/down 37:00 [3]

running back down etc

Wednesday May 24, 2006 #

Running 1:17:00 [3] 12.0 km (6:25 / km)
shoes: Asics Gel-DS Trainer XI

Ran fairyland loop with an extra loop down at the wier.

Tuesday May 23, 2006 #

Running 47:00 [2] 6.0 km (7:50 / km)
slept:11.0 shoes: Mizuno Wave Elixer

Strides at UTS oval. 4 high knees, 2 high knees 1/2 way and sprint 50m, 2 sprint 100, 2 sprint 100 pausing at 50.

Monday May 22, 2006 #

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics Gel-DS Trainer XI

Running tempo 35:00 [5] 9.0 km (3:53 / km)
shoes: Asics Gel-DS Trainer XI

Jukola leg 4. Open fast parkland leg with good quick orienteering. Ran well for the first course. 2nd course i was sluggish and started to have problems with my right tibialis anterior so stopped.

Sunday May 21, 2006 #

Running 2:05:00 [3] 20.0 km (6:15 / km)

Went and ran the Nosh race starting and finishing at Roseville bridge... felt sluggish, knee was a little sore.

Saturday May 20, 2006 #

Cycling 3:15:00 [3] 90.0 km (2:10 / km)
shoes: Nike Road Cycling

Good ride with ben. Up through hornsby, down through bobbin head, along and down through akuna bay to mona vale. Good coffee, and sticky date pudding! back via narrabean and home. pretty stuffed at the end.

Friday May 19, 2006 #

Cycling (Commute to work) 53:00 [3] 29.7 km (1:47 / km)
slept:5.0 shoes: Nike Road Cycling

Ride to work... had left the car there overnight so no need to ride home... fucking tired

Thursday May 18, 2006 #

Running hills 40:00 [5]
shoes: Mizuno Wave Elixer

13 x Observatory Hill reps in the city. mainly stairs with some gentle uphill. First did 11 to do one more than ben and rob, then for some reason did 12 with andy and ezy.. then cause i had to pick up my bag ezy and i did another 1... ur soft andy for only doing 12! Felt ok, not fast but strong.

Running warm up/down 25:00 [2]
shoes: Mizuno Wave Elixer

Warmed up the new shoes (that i had to buy due to leaving mine at home) then ran back to milson's point afterwards.

Wednesday May 17, 2006 #

Running 1:05:00 [3] 12.0 km (5:25 / km)
slept:6.5 weight:73kg

Ran fairyland loop.. felt alright... i smell... been dropping bad ones all night.

Strength & Conditioning 35:00 [1]

caving in and deciding to add an exercise i do every nite!

C • strengthening? 4

Tuesday May 16, 2006 #

Kayaking 55:00 [3]
slept:7.0

Took out the evolution edge to lane cove river. Was dark and i was shitting myself. Was doing pretty well but felt something hit the back of the boat, thought it might have been rob, turned around and fucking tipped in... right at the point on the river where a factory sits on the banks and the water is all greasy! yum

Monday May 15, 2006 #

Running 1:00:00 [2] 7.0 km (8:34 / km)

Started on Leg 3 or Jukola but legs started to hurt and i also felt like crap so just jogged around abit.

Sunday May 14, 2006 #

Kayaking 2:10:00 [3]
slept:5.0

Paddled a supersonic double kayak with rob. Went also with Damon (Geoquest team member) and Fatrat. Boat felt really fast! Went from the spit bridge all the way up middle harbour.

Running 1:29:00 [4]
slept:5.0 shoes: Asics Gel-DS Trainer XI

Ran from the spit to manly and back. Felt pretty flat and needed some food. Got a massive chicken Pide and a drink for $5!

Note

Quite happy with this weeks training... did a lot more running than planned and never managed to get up early to ride to work. Decided not to go next weekend as legs were really bad on sat. Waiting to see if ben the sly dog did any training when he went home...

Saturday May 13, 2006 #

Running warm up/down 20:00 [1]

Orienteering race (Bigfoot sprints) 20:00 [5] 4.0 km (5:00 / km)

fucking really rocky and hard to run. Felt like i was running like MC Hammer dances. Compartment syndome were really bad in both legs... especially after for a couple of minutes when it usually eases once i stop running! bit annoyed seeing as physio said they felt better yesterday!. beat rob and ben! haha

Orienteering race (Bigfoot sprints final) 20:00 [5] 4.0 km (5:00 / km)

Chasing start... started 2nd 1.49 after dave. made some mistakes and got caught by rob and ben. Mentally gave up expecting legs to get bad but they didnt and i ended up beating them in for second place... looks like the woc 2nd chance trials means that dave is getting the Open WOC place a head of rob... Kez decided to give his chance for woc up for love!

Friday May 12, 2006 #

Note

waiting for the rain to clear to go for a ride... might download some family guy... or maybe some porn... only soft... nothing with animals... maybe midgets though...

Cycling (Road) 2:40:00 [3] 60.0 km (2:40 / km) +1000m 2:28 / km
shoes: Nike Road Cycling

Ride to bobbin head. Rode through and up too the toll gates on the west end, back through to the turramurra side, then did it again and home. Kalkari hill both 11min, and turramurra side both 12min. not pushing hard just riding

Thursday May 11, 2006 #

Running hills 1:27:00 [4] 10.0 km (8:42 / km)
shoes: Asics Gel-DS Trainer XI

Training from Glenns house. 8 different hills run. Good variation of bush hills and roads, with a bit of running inbetween hills. felt pretty crap on the last few hills.

Wednesday May 10, 2006 #

Running 1:25:00 [3] 15.0 km (5:40 / km) +200m 5:19 / km
slept:7.0 shoes: Asics Gel-DS Trainer XI

Ran lizard loop, which follows the great north walk from the wier at lane cove up to Lane cove road bridge, and back down the other side of the river. Just pumped along to NIN and Wolfmother!

Tuesday May 9, 2006 #

Cycling hills (Road) 50:00 [4] 17.0 km (2:56 / km)
slept:6.0 shoes: Nike Road Cycling

Squeezed in a session by doing 5 reps up Grosvernor Rd near my flat. Didnt push too hard, felt strong... need some sleep

Monday May 8, 2006 #

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics Gel-DS Trainer XI

Run down to lane cove wier, and back and a bit more at the golf course waiting for ben

Running tempo (Jukola Leg 2) 45:00 [5] 12.0 km (3:45 / km)
shoes: Asics Gel-DS Trainer XI

Felt ok the first lap... got dropped when i was having trouble running with a poor light, and leg wasnt feeling too good, so stopped and had a massage. When they came back i felt good, spooned ben for the lap so that i could see.

Sunday May 7, 2006 #

Cycling race (MTB) 1:00:00 [5] 20.0 km (3:00 / km)
slept:6.0 weight:73kg

Rode Dirt Works 100km race. Started off well. The first 10km was flat along bitmen and corregated dirt roads. It was so cold that i couldnt feel my hands so had to look down to position my fingers to change gears! The the race head up this bitch of a hill, was still close to the leaders but my rear wheel was getting flat. Pumped it up quickly and got going for an other couple of ks before my front tire blew!!!!!! Couldnt fix the bastard and managed to destroy the valve on my spare tube. Finished in the back of a ute... I had only put two new tires on the day before!

Running 2:50:00 [3] 30.0 km (5:40 / km)
slept:6.0 weight:72kg

Got changed into running gear and ran the last loop of the race. Ran it in reverse which was cool watching everyone suffering. Near lost my voice telling every1 to "keep going mate". Should have taken some water!

Saturday May 6, 2006 #

Note
slept:4.0

little hungova... went to city to pick up bike from CBD cycles. Drove up too St Albans.

Friday May 5, 2006 #

Note

Graduation......mmmmmmmbeer

Thursday May 4, 2006 #

Cycling (mtb) 50:00 [3] 20.0 km (2:30 / km)

with Rob into see Hughie at CBD bike shop. Left the bikes there for servicing and got train home. Good to be able to copy what others have said in their training and paste it in my own!

Wednesday May 3, 2006 #

Cycling (Commute to work) 50:00 [3] 26.0 km (1:55 / km)
shoes: Nike Road Cycling

Felt comfortable, didnt push too hard. Travelled up lane cove national park rd then along m2 and down windsor rd.

Cycling (Commute from work) 1:15:00 [3] 30.0 km (2:30 / km)
shoes: Nike Road Cycling

Rode to Church rd, along north rocks rd, left onto barclay, down the steps to the m2 bus stop. Much safer route... pitty about my bike light dying and having to ride m2 in the dark

Tuesday May 2, 2006 #

Note

Relaxed and cooked risotto

Monday May 1, 2006 #

Running tempo 1:15:00 [5]

started our 7 weeks of Jukola training. Aim is to run tempo for the same length as the different legs of Jukola. As it was week one, had to do 70min tempo - as for leg 1 Jukola. Felt quite good... Compartment i started to feel but never got bad. Ran with ben first 3 laps, stopped to stretch, then waited for rob to catch up but he didnt come so tried to meet ben but taking short cut but must have just misted him. 5.5 laps of Lane Cove weir loop. So much fun!

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