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Training Log Archive: peterprong

In the 31 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
Running	10	11:35:26	73.76	(9:26)	118.7	(5:52)	1430
MTB	2	7:08:57	86.37	(4:58)	139.0	(3:05)
Cycling	4	6:30:25	113.09	(3:27)	182.0	(2:09)
Kayaking	4	5:11:10	29.83	(10:26)	48.0	(6:29)
Swimming	4	3:05:26	5.59	(33:10)	9.0	(20:36)
Orienteering	3	2:35:00	14.29	(10:51)	23.0	(6:44)
Total	20	36:06:24	322.93	(6:43)	519.7	(4:10)	1430

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Sunday Aug 31, 2008 #

Running race (Anaconda AR - Forster) 1:17:20 [5] 15.7 km (4:56 / km)
shoes: new balance 790

http://maps.google.com.au/maps/ms?ie=UTF8&hl=en&ms...

Rob had a tough swim in the choppy, windy conditions.
I felt really good on the run! Tired a fair bit on the last few climbs and lost about 30-45sec as i missed the track of the top of the ridge down to the finish... i suppose it is an adventure race.
10th on this leg.

Kayaking race (Anaconda AR - Forster) 1:22:11 [5] 14.0 km (5:52 / km)
shoes: XLR8 Odyssey

Rob had a really good ride (2nd on mtb leg) and bought us into 3rd position. He came in with Guy andrews and Ben allen, and just told me to sit on their wake...
I started of hard and didnt look back. They caught up about 20min in and i tried to sit on their tails but just couldnt. But they just paddled about 50m in front for ages!
Boyd Conrick caught me at the entrance to the smaller channel. We took a couple of turns leading, but he just got away in the last km. I got stuck a few times in the last km in the sand and cut my toe on an oyster.
Pretty happy with my paddle. 28th for the leg, but not far off the good solo guys.

Running race (Anaconda AR - Forster) 14:06 [5] 3.0 km (4:42 / km)
shoes: new balance 790

Finish for the day in 7th place.9th overall for the 2 days.
2nd place in the teams comp, but that was behind a 4 person team of freaks!
Good weekend of racing!

Saturday Aug 30, 2008 #

Event: Anaconda Adventure Race

Running race (Anaconda AR - Forster) 11:11 [5] 3.0 km (3:44 / km)
shoes: new balance 790

Start of the race was a 3km run from main beach of forster to Bennetts Head Beach. Tough run in a wet suit.
http://www.gmap-pedometer.com/?r=2223312

Swimming race (Anaconda AR - Forster) 47:26 [5] 3.0 km (15:49 / km)

http://www.gmap-pedometer.com/?r=2223316

The conditions were pretty good for the swim. Had a few problems due to using Fatrats wet suit, prob about a foot too short for me...
The swim had a short run to break it up.
33rd place in the swim.

MTB race (Anaconda AR - Forster) 1:03:57 [5] 19.0 km (3:22 / km)

Rob did the paddle.
The ride started along the edge of the lake, which was very rough, lots of roots. It then headed up over a couple of really steep climbs. I tried lost the chain trying to get into the small chain ring, so just ended up running most of the steep climbs. My lower back was aching heaps by the end.
I was 4th fastest on this leg.
http://maps.google.com.au/maps/ms?ie=UTF8&hl=en&ms...

Thursday Aug 28, 2008 #

Orienteering (Balls Head) 1:10:00 [3] 10.0 km (7:00 / km)
shoes: Brook Trance 7

Took the last few a little slower, Felt a little flat

Tuesday Aug 26, 2008 #

Running hills (observatory 3 hills) 25:00 [5] 5.0 km (5:00 / km)
shoes: Brook Trance 7

Did 2 x 3 short sets. Took it pretty easy. with andy

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Brook Trance 7

Sunday Aug 24, 2008 #

MTB 6:05:00 [3] 120.0 km (3:03 / km)

Super long ride with andy, ben, and glenn.
Started early from my place and was going to ride to milson's point to catch the train but at i went passed wynyard i could smell maccas so decided to catch the train from there... 1 bacon and egg muffin, 2 hash browns, and coffee in the tummy...
We headed down from hornsby through galston gorge and out to wisemans ferry. Stopped for lunch of hamburger meal deal, so much salt on the chips which i think helped us all out with keeping the cramps away.
Crossed the ferry and headed up the old north rd (convict trail). Awesome view with some technical sections.
Headed along the trail and past the buddist hermitage which has a water tank sitting on the rd for riders to fill up drinks. Nice buddah
Headed off the great north rd down and up a massive climb to mangrove mt. Has been feeling really good the whole way and felt really strong up the big climbs.
The last parts were along rd and finished with a nice drop down into gosford.
Really happy with my riding after not being on the mtb for a good year??
I ate alot along the ride which i think really helped heaps.
Finished off with a footlong meatball sub at subway ($5.95 bargain!)

Saturday Aug 23, 2008 #

Note

was hoping to go for a paddle out through the heads but 50km/hr winds suck

C • Unless it's a tailwind!!! 1

Friday Aug 22, 2008 #

Swimming (Cook Phillip Park Pool) 55:00 [4] 2.5 km (22:00 / km)

Did a 500m warm up.
then 5 x 100m with 30-60 sec rest.
Then 1000m without stopping, and finishing with another 500m.
I think this must be the most chlorinated pool on earth. You end up stinking for days later and i get so ichy. I need a saltwater pool.

C • Special soap 4

Thursday Aug 21, 2008 #

Orienteering (Lane Cove) 30:00 [4] 5.0 km (6:00 / km)
shoes: Brook Trance 7

Wasnt very motivated, and neither was everyone else.

Running (to lane cover) 35:00 [3] 6.0 km (5:50 / km)
shoes: Brook Trance 7

Tuesday Aug 19, 2008 #

Running hills (observatory 3 hills) 40:00 [5] 6.0 km (6:40 / km)
shoes: Brook Trance 7

2 X 3 longer hills.
Felt ok at the start but struggled in the last few.
New shoes were comfortable... havent had a new pair for over a year and a half!

Running warm up/down 44:00 [3] 10.0 km (4:24 / km)
shoes: Brook Trance 7

Sunday Aug 17, 2008 #

Swimming (Cook Phillip Park Pool) 35:00 [3] 1.5 km (23:20 / km)

feeling pretty sore today. just a few laps to loosen up the arms.

Saturday Aug 16, 2008 #

Event: Go Natural Multisport

Cycling race (Go Natural Multisport) 59:56 [5] 32.0 km (1:52 / km)
shoes: Scott S10

Did have the greatest of rides...
My aim for the race was to just be in the lead group in the ride but that fell apart pretty early on. I was quite nervous on at the start line. I dont think i have done a race for nearly a year.
I was feeling quite comfortable up the first hill just sitting on the back of the lead group. Almost fell off the back about 2/3rds of the way up as Jarrod whos wheel i was on started to lose the pack but on the flatter top section we pulled up the back of the group. I started to relax feeling that i had done enought to be with the pack at the top of the hill, but someone surged and i was caught off guard. I pushed had over the top but just couldnt close the gap and was left in no mans land.
Was pretty shattered and pushed along alone, until close to the turn around point where two other riders caught up. I took a couple of turns but was again dropped on the way back when i was sitting on the back and the guy in front kept breaking down the hills, but surging up the hills!
So i just had to turn it back into a TT.
I was pretty stuffed when i got back to transition, and was cramping when i was putting on my booties.

Kayaking race (Go Natural Multisport) 1:13:59 [5] 12.0 km (6:10 / km)
shoes: XLR8 Odyssey

I was felling pretty stuffed for the first half of the paddle. A couple of groups passed me early on and i tried to sit in their wake but didnt have the energy. I was surprised how much the ride had taken out of my arms. Felt like i was towing someone.
I picked up the rate over the last half, and for the last park i spotted Ben so tried to real him in. Spotted ben because i could see him changing his line when a cruiser went past. I was kinda hoping he would go for a little swim...:) Just before the finish Hugh Flower caught me up and said he had been chasing me for most of the way. Would have been good to have worked together.
Ben was just leaving the transition when i entered. I tried to hurry things up but was cramping again.

Running race (Go Natural Multisport) 1:12:49 [5] 12.0 km (6:04 / km)
shoes: new balance 790

Started the run off pretty well. Smashed the first hill and was running strongly along the river and passed 3 people. I pushed hard up the hill up to the sphinx but was hurting a bit so pulled out a bit of pronga power walking. Caught another guy at the top but couldnt pass him. Was a little slow along the fire trail along the top of the ridge, following the guy by about 50m. I started to push again down the switch backs and finally caught him back up at the single track. I literally flew past him on a tricky section. I finished strongly over the last hill. Found it amusing that a lady coming down the hill was saying to another lady how her paddling booties that she was running in were a little slippery... She probably saved 10 seconds in transition but lost 20minutes... nice one!

I finished in 15th overall.. in 3 hrs 26 ' 46.
The Jarad Kohlar won in 3 hr 00 '56
Ben was 11th

Prong 0 Ben 1

Friday Aug 15, 2008 #

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Brook Trance 7

Tuesday Aug 12, 2008 #

Kayaking (Ocean) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: XLR8 Odyssey

Headed down to long reef for a bit of practice paddling in surf. There wasnt much swell but very very strong westerly wind. I was a little worried i might get blown to NZ. I was feeling pretty comfortable in the surf but didnt venture too far around the Long Reef headland. Didnt fall in which was good.

Sunday Aug 10, 2008 #

Cycling (centenial park) 1:09:00 [4] 30.0 km (2:18 / km)
shoes: Scott S10

Ride up to centenial park. 3 figure 8 laps. Very windy. I got to sit on the back of a group for part of a lap.

Saturday Aug 9, 2008 #

Kayaking (Apple Tree Bay) 1:35:00 [3] 14.0 km (6:47 / km)
shoes: XLR8 Odyssey

Paddle with ben. Felt really good today. Did a few surges. Paddled from apple tree bay to cottage point which is the last part of the paddle leg of the chace mulitsport. Good to check the route as at time it is hard to pick the best point to head for.
Enjoyed watching ben trying to get back into his boat after tipping.. i thought mentioning something about a shark would speed things up but it didn't...

Friday Aug 8, 2008 #

Swimming (Cook Phillip Park Pool) 48:00 [3] 2.0 km (24:00 / km)

2nd swim session. feeling much better this time, swam the 2km comfortably... still so boring though.

Did a 100m TT in 1'26 . Still need to learn how to do a turn and wasnt done with a dive. Im not sure what the rules are in Ben's 100m TT challenge...

Thursday Aug 7, 2008 #

Orienteering 55:00 [5] 8.0 km (6:53 / km)
shoes: Mizuno Wave Elixer

Good training. legs felt quite tired. some of the running was on the road that killed the legs a bit.

Running warm up/down 40:00 [3] 6.0 km (6:40 / km)

Wednesday Aug 6, 2008 #

Cycling (commute) 1:15:00 [4] 35.0 km (2:09 / km)
shoes: Scott S10

first time at commuting from my newer flat.
Ride isnt too bad. a few dodgy road but most are quite safe.

C • flat 5

Cycling (commute) 1:20:00 [4] 35.0 km (2:17 / km)
shoes: Scott S10

ride home. Had a door open on me! just got out of the way. It was on a bike lane but cars can park along it.. pretty much just a picture of a bike painted on the road.

Tuesday Aug 5, 2008 #

Running hills (Loftus Rd) 25:00 [5] 2.0 km (12:30 / km)
shoes: Mizuno Wave Elixer

8 reps.
1'10, 1'09, 1'10, 1'10, 1'11, 1'15, 1'09, 1'10

felt alright. slower split was due to a car so pretty happy to keep it constant.

Running warm up/down 25:00 [3] 6.0 km (4:10 / km)
shoes: Mizuno Wave Elixer

Saturday Aug 2, 2008 #

Running 3:38:00 [4] 30.0 km (7:16 / km) +1430m 5:52 / km
shoes: Mizuno Wave Elixer

Ran the next leg of the great north walk with andy and ben. Start at Hornsby Train station down along the great north walk, through berowra waters and up to cowan station. This would have to be one of the hardest training runs i have ever done. Was feeling really strong for the most of it. knees were feeling alittle sore on the down hills. The last 7km from berowra waters was really hard with 3 big climbs. it felt like a mountain stage of the tour de france. kept on going and going! more an adventure than a run.

Friday Aug 1, 2008 #

Cycling tempo (Akuna to West Head) 1:04:29 [5] 30.0 km (2:09 / km)
shoes: Scott S10

Drove out to Akuna and decided to do a time-trial on the Akuna to westhead which i will be racing along in acouple of weeks. Pushed hard the whole way but was feeling uncomfortable on the bike. Prob about 10mins of the pace that will be set in the race but drafting is allowed. just have to make sure i dont get dropped on the first hill which the ride starts on.
Ride was very very windy which didnt help.

Cycling warm up/down 42:00 [3] 20.0 km (2:06 / km)
shoes: Scott S10

happy birthday horse's

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