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Training Log Archive: peterprong

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running10 10:43:35 60.87(10:34) 97.96(6:34) 3624
  Cycling14 9:57:27 152.02(3:56) 244.65(2:27) 4782
  Trek2 6:41:28 10.06(39:55) 16.19(24:48) 1609
  Orienteering1 1:41:03 7.02(14:24) 11.3(8:57) 473
  Strength & Conditioning2 40:00
  Total28 29:43:33 229.97 370.1 10488
  [1-5]28 29:39:49

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Thursday Jan 30, 2014 #

5 PM

Running 27:03 intensity: (9 @0) + (1:25 @1) + (7:05 @2) + (17:48 @3) + (36 @4) 5.21 km (5:12 / km) +160m 4:30 / km
ahr:142 max:158 shoes: Saucony Peregrine 3

Wednesday Jan 29, 2014 #

7 AM

Cycling 24:27 intensity: (45 @0) + (10:21 @1) + (11:21 @2) + (1:37 @3) + (5 @4) + (18 @5) 11.12 km (2:12 / km) +78m 2:07 / km
ahr:121 max:182 shoes: Planet X RT-57

5 PM

Cycling 29:22 intensity: (5 @0) + (7:43 @1) + (14:15 @2) + (7:19 @3) 11.26 km (2:37 / km) +146m 2:27 / km
ahr:128 max:149 shoes: Planet X RT-57

Monday Jan 27, 2014 #

1 PM

Cycling 1:41:29 intensity: (22:43 @1) + (33:32 @2) + (41:24 @3) + (3:12 @4) + (38 @5) 40.42 km (2:31 / km) +602m 2:20 / km
ahr:136 max:240 shoes: Planet X RT-57

Midday sweat fest, struggled bit so headed back home early.

Sunday Jan 26, 2014 #

12 PM

Running (Mount Field) 3:27:56 intensity: (5 @0) + (20:30 @1) + (1:05:43 @2) + (1:58:08 @3) + (3:30 @4) 24.6 km (8:27 / km) +1008m 7:01 / km
ahr:138 max:166 shoes: Saucony Peregrine 3

Sunny, hot and no wind Australia Day down here. So headed up to Mount Field National Park for a longish run. Packed the bag and food and stopped in for a takeaway coffee and brownie from the Farmers Market.
The car park was pretty full up at Dobson Lake but only met 4 groups out there. Such a beautiful area, alpine terrain and not too many trees so out in the sun for the whole run. The track was really good up to The Watcher with lots of board walks but from there out to Mount Field West was really rocky with heaps of boulder hopping. Bloody had for running as the boulders all have sharp top edges and if you dont step on them perfectly then you're screwed. Stubbed my left foot 3 time just not lifting my foot properly.
Sat up at Mount Field West and had some food and listened to triple j.
Back at the car I had a swim in the lake and had a beer that I had sitting on ice in the car. So good!

On the couch watching the tennis final, I can't stand Wawrinka, such a baby and not even that good

Saturday Jan 25, 2014 #

7 AM

Running 1:13:26 intensity: (15 @0) + (23:29 @1) + (22:20 @2) + (26:24 @3) + (58 @4) 9.38 km (7:50 / km) +503m 6:10 / km
ahr:131 max:171 shoes: Saucony Peregrine 3

Run with Sebba from the springs, along Lenah Valley track to Junction cabin, up Hunters track and back along Organ Pipes. Blood cold at the start with a little drizzle rain, a little sleet and 3 or 4 snow flakes. Warmed up half way around and was nice in the sun.
5 PM

Cycling 1:32:02 intensity: (4:34 @1) + (16:19 @2) + (57:18 @3) + (11:49 @4) + (2:02 @5) 43.28 km (2:08 / km) +836m 1:56 / km
ahr:162 max:254 shoes: Planet X RT-57

Lap over fern tree and down to Kingston and home. Windy but no rain.

Thursday Jan 23, 2014 #

7 AM

Cycling 20:14 intensity: (20 @0) + (6:27 @1) + (6:51 @2) + (6:36 @3) 8.25 km (2:27 / km) +135m 2:16 / km
ahr:127 max:155 shoes: Planet X RT-57

5 PM

Cycling 57:48 intensity: (16:48 @1) + (13:15 @2) + (16:55 @3) + (10:50 @4) 22.91 km (2:31 / km) +501m 2:16 / km
ahr:134 max:164 shoes: Planet X RT-57

Wednesday Jan 22, 2014 #

6 PM

Running 4:44 intensity: (2 @0) + (32 @1) + (2:40 @2) + (1:30 @3) 0.81 km (5:51 / km) +37m 4:46 / km
ahr:131 max:144 shoes: Saucony Peregrine 3

Running intervals 34:20 intensity: (1 @0) + (21 @1) + (5:39 @2) + (9:40 @3) + (18:39 @4) 6.65 km (5:10 / km) +199m 4:30 / km
ahr:153 max:174 shoes: Saucony Peregrine 3

1 k intervals around the water works to test the foot which felt good. The strapping felt good today.

Tuesday Jan 21, 2014 #

5 PM

Running 1:29:55 intensity: (40 @0) + (3:47 @1) + (18:17 @2) + (1:06:28 @3) + (43 @4) 15.72 km (5:43 / km) +407m 5:04 / km
ahr:141 max:165 shoes: Saucony Peregrine 3

Run from work carrying a bag. Felt bad and struggled around. Foot felt ok, right foot started to ache towards the end.

Monday Jan 20, 2014 #

7 PM

Running 40:37 intensity: (8 @0) + (1:11 @1) + (7:03 @2) + (27:08 @3) + (5:07 @4) 7.41 km (5:29 / km) +257m 4:40 / km
ahr:146 max:167 shoes: Saucony Peregrine 3

Foot is feeling ok
C • Are you in taper for cradle? 2

Wednesday Jan 15, 2014 #

7 AM

Cycling 20:15 intensity: (15 @0) + (7:37 @1) + (7:07 @2) + (5:16 @3) 8.6 km (2:21 / km) +137m 2:11 / km
ahr:125 max:154 shoes: Planet X RT-57

5 PM

Cycling 24:28 intensity: (2 @0) + (8:41 @1) + (7:49 @2) + (7:34 @3) + (22 @4) 8.48 km (2:53 / km) +196m 2:35 / km
ahr:126 max:158 shoes: Planet X RT-57

7 PM

Running 43:00 intensity: (3 @0) + (2:18 @1) + (8:45 @2) + (31:05 @3) + (49 @4) 7.41 km (5:48 / km) +266m 4:55 / km
ahr:143 max:159 shoes: Saucony Peregrine 3

Tuesday Jan 14, 2014 #

7 AM

Cycling 21:06 intensity: (5 @0) + (7:19 @1) + (7:59 @2) + (5:43 @3) 8.26 km (2:33 / km) +136m 2:22 / km
ahr:126 max:153 shoes: Planet X RT-57

5 PM

Cycling 24:59 intensity: (5:12 @1) + (19:47 @3) 8.43 km (2:58 / km) +187m 2:40 / km
ahr:79 max:90 shoes: Planet X RT-57

6 PM

Strength & Conditioning 25:00 [3]

C • pilates? 2

Running 9:36 intensity: (1:29 @1) + (3:44 @2) + (4:23 @3) 1.66 km (5:48 / km) +54m 4:59 / km
ahr:135 max:151 shoes: Saucony Peregrine 3

A bit of a twinge in the foot running today so turned back pretty early. Don't want to push it.

Monday Jan 13, 2014 #

Strength & Conditioning 15:00 [3]

Sunday Jan 12, 2014 #

9 AM

Trek 1:14:21 [1] 3.81 km (19:30 / km) +31m 18:45 / km

5 PM

Cycling 1:40:48 intensity: (10:51 @1) + (11:45 @2) + (1:08:09 @3) + (9:50 @4) + (13 @5) 40.06 km (2:31 / km) +1224m 2:11 / km
ahr:146 max:241 shoes: Planet X RT-57

Late arvo ride up mount wellington. Carried a beer and fulfilled my Neknomination at the top.

Saturday Jan 11, 2014 #

Event: SLWC V
 
12 PM

Trek 5:27:07 [1] 12.37 km (26:26 / km) +1578m 16:09 / km

Walk up to High Camp to drop off my big pack and continued up to Mount Anne. Was bloody windy on top, didn't quite make it to the top as it was a bit too windy and I'm no longer 20 so have lost the no fear factor...
Still a great day. LEaving my pack in high hut worked well as the other 2 groups had decided to camp and we had the hut to ourselves.

Friday Jan 10, 2014 #

7 AM

Cycling (commute) 17:08 intensity: (1 @0) + (3:52 @2) + (13:15 @3) 7.63 km (2:15 / km) +38m 2:12 / km
ahr:143 max:155 shoes: Planet X RT-57

5 PM

Cycling (commute) 27:50 intensity: (5 @0) + (5:52 @1) + (13:43 @2) + (7:55 @3) + (15 @4) 11.24 km (2:29 / km) +135m 2:20 / km
ahr:130 max:158 shoes: Planet X RT-57

Thursday Jan 9, 2014 #

5 PM

Running 36:13 intensity: (17 @0) + (1:36 @1) + (11:53 @2) + (19:05 @3) + (3:13 @4) + (9 @5) 6.57 km (5:31 / km) +199m 4:47 / km
ahr:141 max:179 shoes: Saucony Peregrine 3

Again pretty happy with the ankle. Rt knee felt worse before I had a good stretch.

Wednesday Jan 8, 2014 #

6 PM

Cycling 35:31 intensity: (19 @0) + (9:40 @1) + (7:05 @2) + (18:01 @3) + (26 @4) 14.72 km (2:25 / km) +431m 2:06 / km
ahr:132 max:159 shoes: Planet X RT-57

A quick lap to test out my foot. Felt pretty good. Just a little tender on the top.

No trouble wile being on my feet at work most of the day.

Tuesday Jan 7, 2014 #

Note

Checked out my ankle at work today with Ultrasound. The major ligaments and tendons look ok, but there appears to be an avulsion fracture to the top of the navicular. Apparently a common injury with twisting ankle injuries. Treated conservatory so will see how it goes.
C • Handy being able to do a qu... 2

Saturday Jan 4, 2014 #

9 AM

Orienteering 1:41:03 intensity: (17:25 @1) + (26:12 @2) + (21:37 @3) + (35:14 @4) + (35 @5) 11.3 km (8:57 / km) +473m 7:24 / km
ahr:142 max:183 shoes: INOV8 X-Talon 190

Pretty terrible comeback to Aussie orienteering. Struggled with the map at the start, re-running one short leg as things were not making sense, then got stuck in a creek just behind rob, and later on the furthest point steeping in a hole and going over on my left ankle. Took a while to get going again.
Tender today but hopefully will be alright in a few days.

Wednesday Jan 1, 2014 #

12 PM

Running 1:16:45 intensity: (7 @0) + (13:18 @1) + (28:24 @2) + (34:56 @3) 12.55 km (6:07 / km) +534m 5:03 / km
ahr:134 max:155 shoes: Saucony Peregrine 3

Happy New Year hangover fighting run. Very slow.

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