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Training Log Archive: peterprong

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Cycling5 10:06:22 143.47(4:14) 230.89(2:38) 2430
  Running10 7:23:03 45.12(9:49) 72.62(6:06) 3094
  MTB4 5:58:00 55.99(6:24) 90.1(3:58) 1081
  Kayaking3 3:48:45 23.05(9:55) 37.1(6:10)
  Adventure Race1 3:20:00 18.7(10:42) 30.1(6:39) 552
  Strength & Conditioning3 1:40:00
  Orienteering1 19:11 2.49(7:43) 4.0(4:48)
  Total22 32:35:21 288.82 464.81 7157

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Monday Aug 31, 2009 #

Strength & Conditioning 30:00 [1]

Strength & Conditioning 30:00 [1]

Sunday Aug 30, 2009 #

Event: BlackHeart Sprint Adventure Race
 

Adventure Race race (Blackheart adventure race) 3:20:00 [4] 30.1 km (6:39 / km) +552m 6:05 / km
shoes: new balance 790

Blackheart adventure race Narrabeen. Raced with Steveo. The race started with a mini rogaine around the academy which also require collecting 4 water controls. Steve smashed the rogaine section and i was battling to keep up. The lake was pretty low and we didnt really know the rules so we carried the boat to a couple of controls, where everyone else just left their boats and ran... anyway we still managed to come out of the water equal with a number of other teams.
The next leg was a short run up and over the hill to the dam where we had left our bikes in the morning. Somehow i lost steve coming off the mountain and we wasted a couple of minutes trying to find out where he had gone... carrying the boat was taking its toll! anyway we got to the bikes and headed off with two other teams.
They were much faster than us on this mtb leg, and i made a number a nav mistakes and we couldnt find one checkpoint, but after reading the description found it 10m off the track.. We finished this leg in second with another team.
The next leg was a run up over a hill with a taped route through the bush followed by a street rogaine. Good area, steep and lots of paths through streets. Using a google map was pretty cool.
The next and last leg was another mtb section back to the academy. We started about 4min behind but passed them i think getting the first, but they came past us again at the next check point, We were both feeling pretty good so kept with them until they went straight (wrong) and we went right (right). We didnt see them again but ended up finishing about 15min clear... we had missed the course cut off so didnt need to complete the extra course..
Good race and a good day

Saturday Aug 29, 2009 #

MTB 1:55:00 [3] 33.0 km (3:29 / km)
shoes: Merida Ninety Six

Mtb ride with stevo and ezy E from the number one flat. Ride down through lane cove and up to pennent hills park. Good ride. Prob pushed the hill a bit too much but couldn't resist

Thursday Aug 27, 2009 #

Cycling (commute) 1:15:00 [3] 28.9 km (2:36 / km) +333m 2:27 / km
shoes: Scott S10

Pretty nice morning!

Wednesday Aug 26, 2009 #

Cycling (commute) 1:28:00 [3] 31.75 km (2:46 / km) +566m 2:33 / km
shoes: Scott S10

Nice night for a ride home from work. Pumping westerly peddled for me
C • Lucky 1

Tuesday Aug 25, 2009 #

Running hills (Loftus Rd) 46:00 [5] 6.5 km (7:05 / km) +356m 5:33 / km
shoes: Brook Trance 7

Loftus hills.. Still feeling pretty unmotivated, and feeling the old compartment syndrome again... after running the wmoc sprint test...
1'11
1'11
1'04
1'12
1'12
1'12
1'18
1'21
C • resting up 2

Strength & Conditioning 20:00 [2]

Monday Aug 24, 2009 #

Strength & Conditioning 20:00 [1]

Sunday Aug 23, 2009 #

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Brook Trance 7

run to rose bay

Kayaking 57:00 [3] 8.7 km (6:33 / km)
shoes: XLR8 Odyssey

Paddle around point piper, into double bay and around to rose bay, out and around clarke island and back around shark island and home.

Thursday Aug 20, 2009 #

Running intervals (Mrs Macs Point Loop) 58:12 [5] 10.2 km (5:42 / km) +335m 4:54 / km
shoes: Brook Trance 7

4'00
4'02
4'04
4'09
4'10

Wednesday Aug 19, 2009 #

Cycling (commute) 1:18:00 [3] 28.9 km (2:42 / km) +389m 2:32 / km
shoes: Scott S10

Cycling (commute) 1:34:04 [3] 31.7 km (2:58 / km) +443m 2:46 / km
shoes: Scott S10

Tuesday Aug 18, 2009 #

Running hills (Loftus Rd) 58:00 [5] 8.0 km (7:15 / km) +340m 5:59 / km
shoes: Brook Trance 7

Loftus and Yarranabbe Hills
1'17 1'38
1'14 1'39
1'19 1'39
1'19 1'38

Legs feeling pretty tired today

Sunday Aug 16, 2009 #

MTB (Awaba XC) 1:02:00 [3] 18.4 km (3:22 / km) +335m 3:05 / km
shoes: Merida Ninety Six

3 laps around the new Awaba XC track. Pretty cool track and well built.
25'00
24'39
20'54

Orienteering (Macquarie uni) 19:11 [4] 4.0 km (4:48 / km)
shoes: Nike Air Pegasus +25

Test run of the WMOC course. Very good course that make you continually think. i obviously wasnt thinking cause i made plenty of mistakes.

Running warm up/down 10:00 [3] 2.0 mi (5:00 / mi)
shoes: Nike Air Pegasus +25

Saturday Aug 15, 2009 #

MTB (Ourimbah XC) 1:31:00 [3] 23.7 km (3:50 / km) +406m 3:32 / km
shoes: Merida Ninety Six

1 full lap and two second half laps.
Couldnt remember which way the lap when and cut of a big section on the first lap.
Had a stack about 5m from the end off the track.... dont know how but hit the ground hard... almost ended up in the car park.. Bike was ok

Friday Aug 14, 2009 #

Cycling (commute) 1:14:40 [3] 29.3 km (2:33 / km) +355m 2:24 / km
shoes: Scott S10

Cycling (commute) 1:16:38 [3] 30.34 km (2:32 / km) +344m 2:23 / km
shoes: Scott S10

Thursday Aug 13, 2009 #

Running (Mrs Macs Point Loop) 58:00 [3] 9.8 km (5:55 / km) +826m 4:10 / km
shoes: Brook Trance 7

5 Laps
3'55
3'57
4'11
4'06
4'11

Tuesday Aug 11, 2009 #

Running hills (Loftus Rd) 40:40 [5] 5.6 km (7:16 / km) +291m 5:46 / km
shoes: Brook Trance 7

1'13
1'12
1'07
1'07
1'11
1'14
1'15

Sunday Aug 9, 2009 #

Running 40:00 [3] 7.8 km (5:08 / km) +200m 4:33 / km
shoes: Brook Trance 7

Run to rose bay boat shed
C • Dream Raid 7

Kayaking 1:20:00 [3] 14.0 km (5:43 / km)
shoes: XLR8 Odyssey

Paddle out to the heads and back via middle head and Bradley head...

Saturday Aug 8, 2009 #

Cycling 2:00:00 [3] 50.0 km (2:24 / km)
shoes: Scott S10

Ride with dan around the park a few times then out via bronte, bondi, south head and home. Good ride.

Friday Aug 7, 2009 #

Running hills (Loftus Rd) 44:00 [5] 6.6 km (6:40 / km) +309m 5:24 / km
shoes: Brook Trance 7

Was going to do this session yesterday but still had a migraine.
1'13
1'10
1'06
1'09
1'11
was aiming for 6 but felt nauseous again... maybe im pregnant
C • congratulations 1

Wednesday Aug 5, 2009 #

Kayaking 1:31:45 [3] 14.4 km (6:22 / km)
shoes: XLR8 Odyssey

Paddle out past the head and around towards the gap.. Wasnt feeling too great, bit of a migraine and dry heaved a couple of times.. The water in the harbour was so clear in spots that i could see the bottom at about 5m depth.

Tuesday Aug 4, 2009 #

Running intervals (Mrs Macs Point Loop) 48:11 [5] 7.9 km (6:06 / km) +437m 4:47 / km
shoes: Brook Trance 7

3 reps around the park.
4'02
4'00
4'02

Saturday Aug 1, 2009 #

MTB 1:30:00 [2] 15.0 km (6:00 / km) +340m 5:23 / km
shoes: Merida Ninety Six

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