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Training Log Archive: peterprong

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Cycling6 14:31:13 195.62(4:27) 314.82(2:46) 4052
  Running9 6:44:06 41.27(9:47) 66.42(6:05) 1786
  Strength & Conditioning7 3:35:00
  Kayaking2 2:12:05 11.83(11:10) 19.05(6:56) 8
  Total22 27:02:24 248.72 400.28 5846
  [1-5]22 26:06:11

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Sunday Jul 31, 2011 #

3 PM

Running 19:20 [3] 3.46 km (5:35 / km) +74m 5:03 / km

Kayaking 52:44 [3] 8.27 km (6:23 / km) +4m 6:22 / km
shoes: XLR8 Odyssey

Paddle around to Vaucluse bay. Stopped off at Milk beach after getting two bit knocks on the fin... Probably some drift wood but really shook the boat and usually you hit the front first.... no teeth marks or holes so all good

Running 25:10 [3] 3.91 km (6:26 / km) +165m 5:19 / km

Saturday Jul 30, 2011 #

12 PM

Cycling 4:08:48 intensity: (18:32 @0) + (1:00:10 @1) + (1:03:21 @2) + (1:30:01 @3) + (15:42 @4) + (1:02 @5) 90.17 km (2:46 / km) +1382m 2:34 / km
ahr:131 max:180 shoes: Scott S10

Ride out to Akuna Bay to test ride the Climb out to west head. I was going to TT out to west head but was stuffed so decided to do the climb again before heading home.

Friday Jul 29, 2011 #

3 PM

Cycling intervals 1:12:05 intensity: (4:49 @0) + (10:13 @1) + (14:36 @2) + (23:35 @3) + (18:52 @4) 31.88 km (2:16 / km) +279m 2:10 / km
ahr:139 max:166 shoes: Scott S10

Thursday Jul 28, 2011 #

6 PM

Running 35:33 [4] 6.28 km (5:40 / km) +58m 5:25 / km

3 x ~1k pretty average
7 PM

Strength & Conditioning 30:00 [3]

Tuesday Jul 26, 2011 #

6 PM

Running 33:08 [4] 4.5 km (7:22 / km) +196m 6:03 / km

Strength & Conditioning 35:00 [3]

Sunday Jul 24, 2011 #

2 PM

Cycling hills (Kalkari Hill Reps) 1:08:14 [4] 25.16 km (2:43 / km) +572m 2:26 / km
shoes: Scott S10

Stopped of at Bobbin Head on the way back from Newy. Did 3 Reps of Kalkari. Times far of my best. Good to see so many riders out with massive grins.
10'17
10'34
10'58

Last night Cadel Evans won the tour de France! If you didnt know...

Friday Jul 22, 2011 #

11 AM

Running intervals 39:20 intensity: (23:21 @0) + (2:55 @1) + (3:28 @2) + (6:30 @3) + (3:06 @4) 5.17 km (7:36 / km) +44m 7:18 / km
ahr:84 max:168 shoes: Nike Air Pegasus +25

Intervals in the endless pouring rain! 8 Reps 1 min rest. Feeling slow

Wednesday Jul 20, 2011 #

Strength & Conditioning 35:00 [3]

Monday Jul 18, 2011 #

Strength & Conditioning 25:00 [3]

shit weather

Sunday Jul 17, 2011 #

4 PM

Running 58:41 [3] 10.06 km (5:50 / km) +301m 5:05 / km
shoes: LunarGlide+2

Late arvo run around the burbs checking out the massive houses

Saturday Jul 16, 2011 #

10 AM

Kayaking intervals 1:19:21 [4] 10.77 km (7:22 / km) +4m 7:21 / km
shoes: XLR8 Odyssey

Pretty awesome morning in Syd considering the forecast of rain

Friday Jul 15, 2011 #

Strength & Conditioning 25:00 [3]

Wednesday Jul 13, 2011 #

7 AM

Cycling (commute) 1:37:36 [3] 29.87 km (3:16 / km) +228m 3:09 / km
shoes: Scott S10

6 PM

Cycling (commute) 1:24:43 [3] 31.28 km (2:42 / km) +308m 2:35 / km
shoes: Scott S10

Tuesday Jul 12, 2011 #

6 PM

Running hills (Trumper Park Hills) 46:34 [5] 8.19 km (5:41 / km) +374m 4:38 / km

6 reps
1'32
1'29
1'28
1'24
1'33
1'33

Monday Jul 11, 2011 #

6 PM

Strength & Conditioning 35:00 [3]

Sunday Jul 10, 2011 #

8 AM

Running (Bobbin Head) 58:56 [3] 10.21 km (5:46 / km) +269m 5:06 / km

Run with Jules from Bobbin Head. Pretty nice (cold) morning. Nice breaky and coffee at GalleyFoods at the marina.

Thursday Jul 7, 2011 #

6 AM

Cycling (3 gorges ) 4:59:47 intensity: (9:31 @0) + (1:44:50 @1) + (37:04 @2) + (1:48:10 @3) + (40:12 @4) 106.45 km (2:49 / km) +1283m 2:39 / km
ahr:133 max:174 shoes: Scott S10

Met Big Haz in at town hall to go and ride the gorges. Bloody windy!! but blue skies and way better than being at work.Tried to take a route off the pacific hwy but its a fair bit slower so rejoined the pac at kilara. Then rode Bobbin head (kalkari), Berowra waters (west side), and then Galston (East side). Haz was dead at Galston so we stopped for a feed at the bakery which bought him back to life. Was running late so just headed back down the pac, missing the last gorge.

Wednesday Jul 6, 2011 #

6 PM

Running 46:24 [3] 7.66 km (6:03 / km) +260m 5:11 / km

Tuesday Jul 5, 2011 #

6 PM

Running intervals 41:00 [4] 6.98 km (5:52 / km) +45m 5:41 / km
shoes: Nike Lunar Racer

Monday Jul 4, 2011 #

Strength & Conditioning 30:00 [3]

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