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Training Log Archive: peterprong

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
Cycling	11	16:43:43	210.84	(4:46)	339.31	(2:57)	3109
Running	10	9:25:53	52.56	(10:46)	84.59	(6:41)	1055
Orienteering	4	4:38:23	28.62	(9:44)	46.06	(6:03)	41
Kayaking	3	3:37:47	19.51	(11:10)	31.4	(6:56)	1
Strength & Conditioning	2	1:20:00
Total	27	35:45:46	311.53		501.36		4206

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Monday Jan 31, 2011 #

5 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +4m 7:26 / km
shoes: Salomon Speed Cross 2

Orienteering (Sydney Sprints) 15:18 [5] 3.57 km (4:17 / km) +5m 4:16 / km
shoes: Salomon Speed Cross 2

Sprint around Cumberland Hospital in Parramatta. Really hot 38 degrees. Not a clean run loosing small amounts of time not reading the buildings. Was 15 sec up on Andy but a stupid route choice and a slow finish left me being beaten by 1 sec.

6 PM

Running 12:41 [1] 2.08 km (6:06 / km) +57m 5:22 / km
shoes: Salomon Speed Cross 2

Sprint series 5 - Splits

Tuesday Jan 25, 2011 #

6 AM

Cycling 1:25:27 [3] 28.85 km (2:58 / km) +215m 2:51 / km
shoes: Scott S10

5 PM

Cycling 1:36:23 [3] 13.66 km (7:03 / km) +88m 6:50 / km
shoes: Scott S10

Monday Jan 24, 2011 #

5 PM

Orienteering 16:32 [5] 3.66 km (4:31 / km) +36m 4:19 / km
shoes: Salomon Speed Cross 2

Sydney Park Sprint
Started with Andy to see if we could use each other to beat Ezy. I led from the start and made a little mistake at 5, still leading until a mistake at 11 where andy passed. He missed 12 and i got the lead again but tired over the last part with Andy taking the lead to the finish. It didnt work with Ezy still taking 1.30 on me... good fun though

Running 14:44 [3] 2.39 km (6:10 / km) +14m 6:00 / km
shoes: Salomon Speed Cross 2

6 PM

Running 39:17 [3] 6.45 km (6:05 / km) +89m 5:42 / km
shoes: Salomon Speed Cross 2

Sunday Jan 23, 2011 #

9 AM

Kayaking 1:27:47 [3] 11.1 km (7:55 / km) +1m 7:54 / km
shoes: XLR8 Odyssey

Paddle with Fatrat around the harbour. Really choppy with a bit of wind. Fatrat had a bit or a swim(s).

Saturday Jan 22, 2011 #

Event: Super Long World Champs III

8 AM

Orienteering race 3:50:00 [5] 35.23 km (6:32 / km)
ahr:145 max:186 shoes: Salomon Speed Cross 2

Thursday Jan 20, 2011 #

5 PM

Cycling 1:20:55 [3] 29.52 km (2:44 / km)
shoes: Scott S10

Running hills 45:11 [5] 4.77 km (9:28 / km)
shoes: Salomon Speed Cross 2

Cycling 15:49 [3] 5.31 km (2:59 / km)
shoes: Scott S10

Wednesday Jan 19, 2011 #

6 PM

Cycling intervals 46:09 [5] 18.77 km (2:28 / km) +177m 2:21 / km
ahr:134 max:173

Tuesday Jan 18, 2011 #

Strength & Conditioning 45:00 [3]

Monday Jan 17, 2011 #

8 AM

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Air Pegasus +25

To and from the boat shed

9 AM

Kayaking 1:00:00 [3] 10.0 km (6:00 / km)
shoes: XLR8 Odyssey

To Camp cove and back via Milk beach, nice tail wind on the way home

4 PM

Cycling 1:01:00 [3] 21.0 km (2:54 / km) +300m 2:43 / km
shoes: Scott S10

To Macquarie uni

5 PM

Orienteering race (Sydney Sprints) 16:33 [5] 3.6 km (4:36 / km)
shoes: Salomon Speed Cross 2

Pretty enjoyable course around Macquarie uni. Didn't make any mistakes but not running very quick and tired on the last part.

6 PM

Cycling 1:17:00 [3] 26.0 km (2:58 / km) +417m 2:45 / km
shoes: Scott S10

Home trying to follow the bike route to nth Sydney. For some reason it takes you down through Cammeray and then there is a right turn sign missing so headed too far down to Middle Harbour. I was massively confused, next time will just stick to the Pac hwy.

C • You shoulda 1

Macquarie Uni - Splits

Friday Jan 14, 2011 #

9 AM

Cycling (4 gorges ) 4:25:00 [3] 91.5 km (2:54 / km) +1456m 2:41 / km
shoes: Scott S10

Bloody hot and humid ride. Rode bobbin head, berowra waters, and over to Galston gorge but it was shut for tree lopping! So had to head back to Berowra waters to get home. I struggled up to Berowra so jumped on a train home... passed out on the train until getting to chatswood.

Thursday Jan 13, 2011 #

6 PM

Running hills (Observatory 5 Hills) 1:25:00 [5] 11.0 km (7:44 / km)
shoes: Nike Air Pegasus +25

2xshort reps with andy
Usually 5 hills but one is shut so only 4

Wednesday Jan 12, 2011 #

6 PM

Cycling hills (cooper park) 1:02:00 [5] 21.0 km (2:57 / km) +456m 2:40 / km
shoes: Scott S10

Rode a new hill in bellevue Hill
2 x 2 different routes
3'45 / 3'57
4'05 / 4'01

Monday Jan 10, 2011 #

6 PM

Strength & Conditioning 35:00 [3]

Saturday Jan 8, 2011 #

11 AM

Running 3:46:00 [3] 34.3 km (6:35 / km) +684m 5:59 / km
shoes: Nike Air Pegasus +25

I met Andy, mounty and keith at Harry's in wooloomooloo where they smashed a pie. They had only run a fraction of the planned route and were already looking pretty smashed by the heat and 1000% humidity. We all then ran around Mrs Macquarie's Chair, Opera House and across Harbour Bridge where Keith left us. From there Cremorne Point, around Bradleys Head, Chowder Bay and Balmoral Beach for an Icey Pole and a drink. We were all really tiring now from the heat and stopped for another Icey Pole at Clontarf Beach before struggling home to Manly Wharf. Starting an hour and a bit after them i was feeling pretty good at the time they were buggered but it was like looking into the future at how i was soon to be feeling.
At manly i smashed 2 powerades and jumped on the next ferry feeling terrible.

4 PM

Running 17:00 [3] 2.3 km (7:23 / km)
shoes: Nike Air Pegasus +25

After a nap on the ferry floor i jogged back from the ferry home

Thursday Jan 6, 2011 #

5 PM

Cycling (Commute) 1:24:00 [3] 31.0 km (2:43 / km)
shoes: Scott S10

Home

Wednesday Jan 5, 2011 #

6 AM

Cycling (Commute) 1:17:00 [3] 29.0 km (2:39 / km)
shoes: Scott S10

To work

Tuesday Jan 4, 2011 #

6 PM

Cycling intervals (Centennial Park Loop) 53:00 [5] 23.7 km (2:14 / km)
shoes: Scott S10

3 fast laps (half lap recovery)
6'02
6'10
6'28 (not sure what happened here)

Monday Jan 3, 2011 #

9 AM

Running 1:11:00 [3] 12.3 km (5:46 / km) +207m 5:19 / km
shoes: Nike Air Pegasus +25

Run with Jules from home, through trumper park, cooper park, and down to bondi to coogee.

Sunday Jan 2, 2011 #

10 AM

Kayaking 1:10:00 [3] 10.3 km (6:48 / km)
shoes: XLR8 Odyssey

Out to Camp cover, quick swim and then out to the heads, to turn around into a dirty strong southerly head wind!

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