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Training Log Archive: peterprong

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Adventure Race1 17:00:00 80.78(12:38) 130.0(7:51) 3493
  Running11 16:07:10 94.45(10:14) 152.0(6:22) 6040
  Cycling17 11:35:36 177.19(3:56) 285.16(2:26) 4743
  Trek3 11:00:00 28.58(23:05) 46.0(14:21)
  Strength & Conditioning7 2:20:00
  Total38 58:02:46 381.0 613.16 14276
  [1-5]38 57:58:31

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Tuesday Dec 31, 2013 #

Strength & Conditioning 10:00 [2]

Pretty happy with my year of training! I'm looking forward to 2014!
C • Nice! 1
1 PM

Running 1:02:30 intensity: (12 @0) + (9:02 @1) + (9:23 @2) + (27:10 @3) + (16:43 @4) 10.52 km (5:56 / km) +355m 5:05 / km
ahr:142 max:166 shoes: Saucony Peregrine 3

Intervals a long the track next to the water works. There was a bit of traffic today so only managed 3 before doing a few more reps around the other side of the dams.

Monday Dec 30, 2013 #

Strength & Conditioning 30:00 [3]

3 PM

Cycling 1:56:22 intensity: (50 @0) + (32:02 @1) + (30:10 @2) + (50:46 @3) + (2:22 @4) + (12 @5) 47.83 km (2:26 / km) +1079m 2:11 / km
ahr:130 max:189 shoes: Planet X RT-57

Ride from Huonville via Kaoota and Huon Rd. The first half of the Pelverata rd was dirt but was alright for riding on. I had one dog and one goose chase me. Nice!

Sunday Dec 29, 2013 #

11 AM

Running 2:57:00 intensity: (3 @0) + (21:04 @1) + (49:19 @2) + (1:34:19 @3) + (12:15 @4) 23.43 km (7:33 / km) +1425m 5:48 / km
ahr:139 max:169 shoes: Saucony Peregrine 3

Run up mount wellington via cascades trail, and back via Fern Tree. Bloody windy and cold up on top. Struggled to stand on the summit.
C • Nice! 3

Saturday Dec 28, 2013 #

Trek 3:00:00 [1] 14.0 km (12:51 / km)

Trek out to Cape Raoul with Ally and Ilka for lunch and to watch Wild Oats XI come flying around the coast. It's massive. Great walk!

Friday Dec 27, 2013 #

5 PM

Running 1:53:23 intensity: (2 @0) + (8:36 @1) + (38:26 @2) + (1:04:17 @3) + (2:02 @4) 18.82 km (6:01 / km) +785m 4:59 / km
ahr:139 max:162 shoes: Saucony Peregrine 3

Run up pipeline track, then up to the picnic area on Pinnacle Rd in the fog, then traversed along Lenah Valley track to Junction Cabin, then down Myrtle Valley track to Cascades and home. Felt great today. No views today but great loop.

Thursday Dec 26, 2013 #

9 AM

Running 1:12:05 intensity: (8 @0) + (3:59 @1) + (47:23 @2) + (19:24 @3) + (1:11 @4) 11.6 km (6:13 / km) +229m 5:39 / km
ahr:135 max:168 shoes: Saucony Peregrine 3

Run from our camp spot at Jetty Beach. The track was pretty scratchy with heaps of bracken. Ran over a baby snake. Good recovery swim afterwards.
7 PM

Cycling 44:53 intensity: (11 @0) + (17:20 @1) + (7:58 @2) + (17:50 @3) + (1:34 @4) 18.04 km (2:29 / km) +409m 2:14 / km
ahr:127 max:158 shoes: Planet X RT-57

Post Ashes watching loop

Wednesday Dec 25, 2013 #

11 AM

Running 41:11 intensity: (23 @1) + (3:10 @2) + (28:51 @3) + (8:47 @4) 7.44 km (5:32 / km) +244m 4:45 / km
ahr:150 max:169 shoes: Saucony Peregrine 3

Quick christmas run before packing the car and heading to Bruny Island for lunch. Found some free free BBQs at Adventure bay and had our lunch on the beach. So good!

Sunday Dec 22, 2013 #

2 PM

Running 3:28:11 intensity: (1 @0) + (28:20 @1) + (1:32:24 @2) + (1:23:12 @3) + (4:14 @4) 28.91 km (7:12 / km) +1214m 5:57 / km
ahr:135 max:162 shoes: Saucony Peregrine 3

Got dropped off in the drizzle rain and headed up Cathedral Rock with the plan to continue further and take a track down to Wellington Falls and run home along pipeline track.
The burger, chips, calamari and tempura mushrooms I had had for lunch in Huonville wasnt sitting so well up the first climb up to Cathedral rock. I had a view of about 10m from the top so quickly headed back to the track as it was a bit chilly. I continued along the trail but was confused when I pulled out the map and compass that it was heading not in the right direction. I decided to continue for another k and see. I got to was might have been and intersection but the track heading off was overgrown and I didnt trust it was the right one. Finally cut my loses and headed back, then running along huon rd until I could get on the pipeline track closer to home.

Looking at the GPS now it was the wrong track. The track I wanted must have continued from the top of cathedral rock. Lucky I took a compass and didnt trust the shitty official wellington park map.

Saturday Dec 21, 2013 #

5 PM

Running intervals 1:10:09 intensity: (1 @0) + (11:12 @1) + (13:02 @2) + (14:06 @3) + (31:48 @4) 12.2 km (5:45 / km) +422m 4:54 / km
ahr:145 max:168 shoes: Saucony Peregrine 3

Intervals along the track next to one of the reservoirs. Testing out some new shoes that felt great straight out of the box. Was feeling pretty good but then stacked it hard on the 6th rep landing on some rocks. Elbow, hip and ankle are a little sore but should be ok.

Friday Dec 20, 2013 #

Strength & Conditioning 15:00 [3]

7 AM

Cycling (commute) 25:16 intensity: (1:11 @0) + (8:15 @1) + (11:56 @2) + (3:54 @3) 10.56 km (2:23 / km) +183m 2:12 / km
ahr:122 max:148 shoes: Planet X RT-57

5 PM

Cycling (commute) 1:03:21 intensity: (4 @0) + (16:15 @1) + (21:56 @2) + (23:15 @3) + (1:51 @4) 25.68 km (2:28 / km) +502m 2:15 / km
ahr:133 max:160 shoes: Nike Lunarspeed+

Wednesday Dec 18, 2013 #

6 PM

Running 1:26:09 intensity: (10 @0) + (5:05 @1) + (34:06 @2) + (42:52 @3) + (3:56 @4) 15.09 km (5:43 / km) +530m 4:51 / km
ahr:139 max:166 shoes: Nike Lunarspeed+

Run up along the pipeline track to silver falls and return. Was feeling good and the sun was out so did a little more than I planned.

Saturday Dec 14, 2013 #

10 AM

Adventure Race (Adventure Junkies x-marat) 17:00:00 [4] 130.0 km (7:51 / km) +3493m 6:55 / km

Adventure junkies X-marathon Race.
First AR race since 2011 and first race with Rob for a number of years.

Race started with a quick score course around Lake Eildon Town before MTB up to the first TA. The ride wasn't long but steep and hot, climbing 400m with plenty of pushing.
We came into TA in 3rd not far behind but quickly caught them up on the trek and were the first to the top of Mt Torbreck at 1500m altitude with Damon and Josh. On the descent the we were both feeling a little over cooked so dropped behind the others to sort out some Shotz sports drinks. I was getting a headache by the time we came into TA so took some more time to get some drinks and food in. I was also starting to feel a few cramp twinges so smashed some pringles. Outer Limits passed us in TA and we followed them for a while on the next long MTB but the course became way to tough with massive steep climbs that I could barely walk up with the MTB shoes even when rob was pushing my bike.
I was hating this leg and would have easily pulled the pin but we were in the middle of nowhere. The last 10 or so Ks you could actually ride and it was starting to cool so I was feeling a lot better. A massive descent before TA2 was awesome and I was in the mood to race again. We came into TA a good 30-60min behind the first 2 teams.
The paddle was nice and we finished just as it was getting dark.
The next rogaine we felt good and ran a fair bit of it. Cold pizza in a food bag great.
The last paddle and ride to the finish at 3 am went without a hitch as we were trying to chase down Damon and Josh finally finishing about 5 mins behind them and prob an hour behind Outer Limits.

Pretty happy with how I finished the course but a bit disappointed how smashed I was on the long MTB push. We really needed to start on the sports drinks earlier.
I look forward to the next race (forgetting the MTB leg).

My garmin GPS is only transferring over the first 4 hours not the whole course. So we climbed 3000+ in only the first 4 hours... so no sure what we did all up.
C • Ouch 2

Thursday Dec 12, 2013 #

7 AM

Cycling (commute) 21:10 intensity: (22 @0) + (6:17 @1) + (5:13 @2) + (9:18 @3) 8.14 km (2:36 / km) +141m 2:24 / km
ahr:129 max:156 shoes: Planet X RT-57

5 PM

Cycling (commute) 25:48 intensity: (10 @0) + (6:31 @1) + (7:35 @2) + (10:37 @3) + (53 @4) + (2 @5) 8.56 km (3:01 / km) +215m 2:41 / km
ahr:132 max:176 shoes: Planet X RT-57

Tuesday Dec 10, 2013 #

7 AM

Cycling (commute) 24:49 intensity: (12 @0) + (3:06 @1) + (10:43 @2) + (10:22 @3) + (9 @4) + (17 @5) 10.48 km (2:22 / km) +221m 2:09 / km
ahr:134 max:175 shoes: Planet X RT-57

5 PM

Cycling (commute) 25:06 intensity: (10 @0) + (7:23 @1) + (6:28 @2) + (8:07 @3) + (2:58 @4) 11.36 km (2:13 / km) +325m 1:56 / km
ahr:132 max:161 shoes: Planet X RT-57

Cycling 34:25 intensity: (4:23 @1) + (4:41 @2) + (15:31 @3) + (8:47 @4) + (1:03 @5) 14.78 km (2:20 / km) +350m 2:05 / km
ahr:146 max:199 shoes: Planet X RT-57

Dropped my bag off and did a loop up via the reservoir to Huon Rd and back past the Brewery. Then had to have a Nice! cold Cascades Pale Ale with dinner.
6 PM

Strength & Conditioning 15:00 [3]

Monday Dec 9, 2013 #

Cycling (commute) 25:00 [3] 11.0 km (2:16 / km)
shoes: Planet X RT-57

Strength & Conditioning 25:00 [2]

5 PM

Cycling (commute) 30:29 [3] 12.1 km (2:31 / km) +237m 2:18 / km
ahr:53 max:74 shoes: Planet X RT-57

Sunday Dec 8, 2013 #

Trek 3:00:00 [3] 15.0 km (12:00 / km)

Walk back to the car via the coastal track. Weather had changed but not too bad just a little drizzle. Nice coffee and burger back at Coles Bay topped off a great weekend.

Saturday Dec 7, 2013 #

Trek 5:00:00 [1] 17.0 km (17:39 / km)

Trek to Cooks beach via wine glass bay and mount Graham. Tough trek carrying our gear. Cracking sunny and warm day! Really nice camp site at Cook beach with only a few other groups there. Had a quick swim, water was chilly.

Thursday Dec 5, 2013 #

Strength & Conditioning 25:00 [2]

7 AM

Cycling (Commute) 26:53 intensity: (11 @0) + (5:42 @1) + (10:51 @2) + (10:09 @3) 11.14 km (2:25 / km) +76m 2:20 / km
ahr:130 max:151 shoes: Planet X RT-57

5 PM

Cycling (commute) 33:39 intensity: (4 @0) + (7:03 @1) + (14:22 @2) + (11:44 @3) + (23 @4) + (3 @5) 12.56 km (2:41 / km) +270m 2:25 / km
ahr:132 max:231 shoes: Planet X RT-57

Wednesday Dec 4, 2013 #

7 AM

Cycling (commute) 25:31 intensity: (8 @0) + (5:48 @1) + (5:55 @2) + (13:40 @3) 11.16 km (2:17 / km) +73m 2:13 / km
ahr:134 max:152 shoes: Planet X RT-57

5 PM

Cycling (commute) 25:19 [3] 11.29 km (2:15 / km) +125m 2:07 / km
ahr:64 max:72 shoes: Planet X RT-57

6 PM

Running 45:23 intensity: (2:29 @1) + (9:45 @2) + (33:02 @3) + (7 @4) 7.77 km (5:50 / km) +270m 4:58 / km
ahr:142 max:157 shoes: Nike Lunarspeed+

Another great run up around the reservoirs and around gentle annie falls trail. Was feeling a bit stuffed in the head so cut the run a bit shorter than planned.

Tuesday Dec 3, 2013 #

7 AM

Cycling (Commute) 54:00 [3] 22.0 km (2:27 / km)
shoes: Planet X RT-57

6 PM

Running intervals 38:54 intensity: (5 @0) + (6:31 @1) + (6:58 @2) + (6:50 @3) + (18:30 @4) 6.57 km (5:55 / km) +247m 4:59 / km
ahr:146 max:171 shoes: Nike Lunarspeed+

5 reps of a loop down the road with 2min rest. Tough loop with a long climb, steep drop and quick slightly downhill section. Feeling pretty stuffed by the last.

Monday Dec 2, 2013 #

Strength & Conditioning 20:00 [3]

7 AM

Cycling (Commute) 26:07 [3] 11.04 km (2:22 / km) +51m 2:19 / km
shoes: Planet X RT-57

5 PM

Cycling (commute) 32:15 [3] 12.68 km (2:33 / km) +148m 2:24 / km
shoes: Planet X RT-57

Cycling 35:13 [3] 14.76 km (2:23 / km) +338m 2:08 / km
shoes: Planet X RT-57

Ride up Strickland Ave then along Huon Rd and down via ridgeway reservoir.

Sunday Dec 1, 2013 #

8 AM

Running 52:15 intensity: (32 @1) + (11:47 @2) + (39:56 @3) 9.63 km (5:25 / km) +319m 4:39 / km
ahr:143 max:155 shoes: Nike Lunarspeed+

Early run up Cascade and back before taking the car for a spin out to the airport to pick Ally up. So sunny today!

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