Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: peterprong

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Cycling9 18:22:01 264.5(4:10) 425.68(2:35) 4069
  Running11 10:34:41 59.25(10:43) 95.35(6:39) 3019
  Multisport1 3:20:47 24.61(8:10) 39.61(5:04) 439
  Kayaking1 40:36 3.57(11:22) 5.75(7:04) 33
  Strength & Conditioning1 30:00
  Total23 33:28:05 351.93 566.38 7560
  [1-5]23 31:00:41

«»
4:45
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Aug 31, 2011 #

6 PM

Running 43:29 [3] 7.49 km (5:48 / km) +270m 4:55 / km
shoes: LunarGlide+2

Tuesday Aug 30, 2011 #

6 PM

Strength & Conditioning 30:00 [3]

Monday Aug 29, 2011 #

11 AM

Running (Govetts Leap ) 1:38:40 [3] 10.64 km (9:16 / km) +834m 6:40 / km
shoes: Salomon XT Wings

Run from Govetts Leap down Rodriguez Pass walking trail under Bridal veil falls, down to junction rock, then up the horse trail to Evan lookout and back along the cliff top walk.
Was cold up the top but got bloody hot down in the valley and the way back up. I was feeling pretty stuffed and jogged/walked up the climb.

Sunday Aug 28, 2011 #

Note

Booked round the world tickets during the week!
Leaving Syd to Buenos Aires Jan 18th. Then spend a few months traveling through South and Central Americas!
Then New York to London 30 May.
Woohoo
C • Awesome!!! 3
8 AM

Running 2:20:00 [3] 22.0 km (6:22 / km) +421m 5:48 / km
ahr:31 max:84

Run with Andy from Crows Nest around the harbour at Cremorne Point, Bradleys Head, Balmoral Beach, Beauty Point and back to Crows Nest. Really sore legs. Good to have Andy running again, will hopefully boost my running as well.

Saturday Aug 27, 2011 #

11 AM

Running intervals (Botanical Garden 10min) 53:32 intensity: (17:22 @0) + (6:57 @1) + (12:19 @2) + (12:10 @3) + (4:44 @4) 8.36 km (6:24 / km) +125m 5:58 / km
ahr:92 max:170 shoes: Nike Lunar Racer

Went to Botanical Gardens to do some longer intervals with a rough plan of doing 4-5 x 10min reps..
I pick a route through the gardens with prob 50% road and the rest grass. Pretty sweet loop with small climbs, descents, and flats. Would be a great area for a sprint race.
By the end of the first reps my legs were getting pretty sore esp. in the calves and CS was hurting a bit. By the second rep i was stuffed. Will be good to see how i improve on this over the warmer months to come.

Thursday Aug 25, 2011 #

6 PM

Cycling (commute) 1:22:58 [3] 31.0 km (2:41 / km) +309m 2:33 / km
shoes: Scott S10

Wednesday Aug 24, 2011 #

5 AM

Cycling (commute) 1:46:58 [3] 41.25 km (2:36 / km) +265m 2:31 / km
shoes: Scott S10

Tuesday Aug 23, 2011 #

6 PM

Running 41:46 [3] 6.63 km (6:18 / km) +242m 5:19 / km
shoes: LunarGlide+2

Saturday Aug 20, 2011 #

Event: Go Natural Multisport
 
6 AM

Multisport race (Go Natural Multisport) 3:20:47 intensity: (14:35 @0) + (1:03 @1) + (3:05 @2) + (1:03:43 @3) + (1:58:21 @4) 39.61 km (5:04 / km) +439m 4:48 / km
ahr:81 max:170 shoes: Scott S10

Go Natural Multisport involving a 32km road cycle, 12km flatwater paddle and a 12km trail run in Ku-ring-gai Chase National Park.

I started well keeping with the front group up the main climb until there was a surge on the last steep pitch which split the group, I chase but couldnt bring back the front 3. A group of 4 of us formed including the winner Jarad Kohlar. 3 of us did turns trying to pull back the other 3 in front until i was dropped after pushing had at the front burning my self out. I kept going for a bit until i realised I wasnt going to get back on so sat up and waited for the next group to come through. This group of about 10 was much easier to keep with and I did it pretty easy here while again a few of us took turns towing the others along. On the last climb before the descent into Akuna bay I attacked getting away from the group, only to be caught by a few coming into the transition.
The paddle was really calm which suited me paddling the Evo. I pushed but hard but mainly kept a pretty good pace. Others passed me but I avoided trying to get in their draft for fear of falling in. The evo you can not get back into and would need to swim to the shore and try to get back in standing on rock oysters. Something Ive had to do before and is not very fun.
Starting on the run i passed a few guys up the first climb. I had ceased up quite a lot after being in the boat and my hip was very tight and sore. Didnt feel great for most of the way.
Good to finish again 6 mins quicker than 3 years ago but i think that came down a quicker ride. Glad not to have been slower...

Ride 54'40
Paddle 1'11'26
Run 1'14'33

2008
Ride 0:59:56
Paddle 1:13:59
Run 1:12:49

C • Nice one 5

Thursday Aug 18, 2011 #

6 PM

Cycling (commute) 1:26:00 [3] 29.07 km (2:58 / km) +224m 2:51 / km
shoes: Scott S10

Wednesday Aug 17, 2011 #

6 PM

Running 28:03 [1] 4.29 km (6:32 / km) +60m 6:06 / km
shoes: Nike Air Pegasus +25

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 
7 AM

Cycling 2:22:10 [3] 61.01 km (2:20 / km) +603m 2:13 / km
ahr:47 max:94 shoes: Scott S10

3 PM

Kayaking 40:36 [4] 5.75 km (7:04 / km) +33m 6:52 / km
shoes: Evolution Edge Kayak

Friday Aug 12, 2011 #

5 PM

Running intervals 46:08 [5] 8.53 km (5:25 / km) +45m 5:16 / km
ahr:50 max:84

Thursday Aug 11, 2011 #

5 AM

Cycling (commute) 1:43:44 intensity: (2:56 @0) + (20:32 @1) + (39:03 @2) + (34:49 @3) + (6:24 @4) 44.35 km (2:20 / km) +299m 2:16 / km
ahr:133 max:169 shoes: Scott S10

C • Observatory Hills 6
4 PM

Cycling (commute) 1:33:55 intensity: (12:19 @0) + (24:58 @1) + (38:18 @2) + (17:56 @3) + (24 @4) 31.53 km (2:59 / km) +269m 2:51 / km
ahr:123 max:160 shoes: Scott S10

Wednesday Aug 10, 2011 #

6 PM

Running 45:09 [3] 7.6 km (5:56 / km) +265m 5:03 / km

Tuesday Aug 9, 2011 #

6 PM

Running hills (Loftus Hills) 47:55 [4] 6.26 km (7:39 / km) +333m 6:03 / km

8 Reps. Stuffed when i got home from work today.

Saturday Aug 6, 2011 #

7 AM

Cycling (4 gorges ) 4:45:08 intensity: (1:08:46 @0) + (35:17 @1) + (1:08:59 @2) + (1:32:33 @3) + (19:33 @4) 115.56 km (2:28 / km) +1511m 2:19 / km
ahr:113 max:173 shoes: Scott S10

4 gorges. Met Ezy in north syd. Feeling really good up the climbs today. Ezy was feeling shit so left him at the bottom of glaston gorge and headed back through bobbo for the last climb. Absolutely stuffed when i got home. Had to get ready and head out to cirque du soleil. Was good but i had a few micro sleeps towards the end.

Kalkari 9'22
Galston East 10'00
C • how was cirque du soleil? 2
C • 9'22 2

Thursday Aug 4, 2011 #

6 PM

Running intervals (Yarranabbe Park) 43:57 intensity: (4:00 @0) + (2:59 @1) + (9:59 @2) + (12:08 @3) + (14:33 @4) + (18 @5) 7.23 km (6:05 / km) +48m 5:53 / km
ahr:142 max:175

8 reps. Pretty warm night here

Wednesday Aug 3, 2011 #

5 AM

Cycling (commute) 1:38:29 intensity: (15:37 @0) + (14:15 @1) + (34:58 @2) + (23:46 @3) + (9:53 @4) 40.39 km (2:26 / km) +277m 2:21 / km
ahr:128 max:172 shoes: Scott S10

Met big haz at Parra park for a few hot laps. Good group of old guys smashing some laps that we jumped on the back of. Coffee and Bacon and egg roll topped of a great morning!
5 PM

Cycling (commute) 1:42:39 intensity: (7:37 @0) + (19:49 @1) + (44:00 @2) + (26:03 @3) + (5:10 @4) 31.52 km (3:15 / km) +312m 3:06 / km
ahr:129 max:167 shoes: Scott S10

8 quick reps up Lilyfield Rd.

Tuesday Aug 2, 2011 #

6 PM

Running hills (Trumper Park Hills) 46:02 intensity: (4:12 @0) + (8:14 @1) + (10:57 @2) + (10:23 @3) + (12:06 @4) + (10 @5) 6.3 km (7:18 / km) +376m 5:38 / km
ahr:136 max:175

6 reps. feeling av

« Earlier | Later »