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Training Log Archive: peterprong

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Cycling9 13:10:14 222.42(3:33) 357.95(2:12) 4363
  Rogaine1 3:49:35 15.67(14:39) 25.22(9:06) 803
  Running4 3:21:47 21.6(9:21) 34.76(5:48) 984
  Strength & Conditioning5 2:20:00
  MTB1 1:14:22 11.87(6:16) 19.1(3:54) 446
  Indoor Trainer2 1:02:04 0.11 0.17 1
  Total22 24:58:02 271.67 437.21 6597
  [1-5]22 24:55:48

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Thursday Jul 31, 2014 #

Strength & Conditioning 30:00 [3]

Wednesday Jul 30, 2014 #

6 PM

Running 9:10 intensity: (1:11 @0) + (2:12 @1) + (2:15 @2) + (3:32 @3) 1.24 km (7:25 / km) +29m 6:39 / km
ahr:121 max:148 shoes: Nike Lunarspeed+

Running intervals (monas) 20:00 intensity: (26 @0) + (4 @1) + (6 @2) + (3:39 @3) + (15:03 @4) + (42 @5) 4.26 km (4:42 / km) +81m 4:18 / km
ahr:161 max:199 shoes: Nike Lunarspeed+

Running 10:45 intensity: (4:08 @2) + (6:37 @3) 2.08 km (5:10 / km) +26m 4:52 / km
ahr:143 max:155 shoes: Nike Lunarspeed+

Tuesday Jul 29, 2014 #

7 AM

Cycling 41:26 intensity: (4:27 @1) + (12:01 @2) + (21:03 @3) + (3:55 @4) 18.86 km (2:12 / km) +150m 2:07 / km
ahr:140 max:161 shoes: Planet X RT-57

5 PM

Cycling 39:41 intensity: (6 @0) + (4:39 @1) + (18:33 @2) + (16:23 @3) 18.81 km (2:07 / km) +206m 2:00 / km
ahr:134 max:156 shoes: Planet X RT-57

Monday Jul 28, 2014 #

Strength & Conditioning 50:00 [3]

Sunday Jul 27, 2014 #

9 AM

Cycling 3:00:27 intensity: (10 @0) + (39:52 @1) + (1:18:07 @2) + (53:33 @3) + (8:27 @4) + (18 @5) 78.33 km (2:18 / km) +1251m 2:08 / km
ahr:132 max:214 shoes: Planet X RT-57

Cracking day for a ride. Loop of Uriarra- cotter with an extra out and back along Brindabella Rd with Fatrat. Felt good today

Saturday Jul 26, 2014 #

9 AM

MTB 1:14:22 intensity: (1 @0) + (7:02 @1) + (18:53 @2) + (34:56 @3) + (13:30 @4) 19.1 km (3:54 / km) +446m 3:29 / km
ahr:142 max:163 shoes: Merida Ninety Six

First proper MTB for a long long time. A bit uncomfortable on the bike, and brakes need adjusting so dropped it off at the bike shop on the way home. Good fun!

Friday Jul 25, 2014 #

7 AM

Cycling 40:25 intensity: (2 @0) + (2:38 @1) + (11:50 @2) + (20:11 @3) + (5:44 @4) 18.88 km (2:08 / km) +147m 2:04 / km
ahr:141 max:165 shoes: Planet X RT-57

5 PM

Cycling 41:32 intensity: (3 @0) + (3:19 @1) + (16:36 @2) + (18:35 @3) + (2:59 @4) 18.89 km (2:12 / km) +190m 2:06 / km
ahr:138 max:169 shoes: Planet X RT-57

Wednesday Jul 23, 2014 #

7 AM

Cycling 39:12 [3] 18.93 km (2:04 / km) +160m 1:59 / km
shoes: Planet X RT-57

5 PM

Cycling 40:45 [3] 18.93 km (2:09 / km) +191m 2:03 / km
shoes: Planet X RT-57

Tuesday Jul 22, 2014 #

5 PM

Running hills 39:43 intensity: (2:18 @1) + (9:27 @2) + (17:09 @3) + (10:27 @4) + (22 @5) 5.19 km (7:39 / km) +268m 6:05 / km
ahr:146 max:175 shoes: Nike Lunarspeed+

Saturday Jul 19, 2014 #

7 AM

Cycling 3:38:00 intensity: (1 @0) + (20:39 @1) + (56:41 @2) + (2:07:09 @3) + (13:30 @4) 101.11 km (2:09 / km) +1095m 2:03 / km
ahr:141 max:165 shoes: Planet X RT-57

Ride with Fatrat and LazyDave north almost to Lake George. I had to get back to a pilates lesson and struggled massively in the wind on the way back dropping off the back a number of times. Massive food bonk, almost couldn't ride across the bridge and had to go straight to pilates to sink out the place in my moist cycling gear...

Thursday Jul 17, 2014 #

Strength & Conditioning 25:00 [3]

Wednesday Jul 16, 2014 #

5 PM

Indoor Trainer 32:02 [3]
shoes: Planet X RT-57

Tuesday Jul 15, 2014 #

Strength & Conditioning 15:00 [3]

Monday Jul 14, 2014 #

Strength & Conditioning 20:00 [3]

Sunday Jul 13, 2014 #

10 AM

Rogaine race 3:49:35 [3] 25.22 km (9:06 / km) +803m 7:51 / km
shoes: Saucony Peregrine 3

ACT Mid Winter 4hr Rogaine with LazyDave

Took a good 50minutes until I warmed up, legs felt sluggish.
We only took one 500ml bottle of water between the two of us. This was gone about 2 hrs in and I had drank the most of it. There were a couple of river crosses, the first we spent some time finding some rocks to cross on to keep our feet dry only to find that we were only on a parallel smaller stream and we still had to walk across the main river. The next river the top of the rock pools were still frozen at midday and we had to wade across this one. The 3rd we thought we would cut the corner but ended up having to swim across the coldest water I've ever been in. After this my legs were gone and I was so thirsty, glad it was almost the end and we only did a smaller loop to finish with.

2nd Place behind Craney and Tom Brazier
C • looks like fun! 2

Thursday Jul 10, 2014 #

6 PM

Indoor Trainer 30:02 intensity: (10:03 @1) + (19:52 @2) + (7 @3) 0.17 km (2:53:36 / km) +1m 2:48:44 / km
ahr:122 max:144 shoes: Planet X RT-57

Wednesday Jul 9, 2014 #

5 PM

Running 11:11 intensity: (4 @0) + (1:33 @1) + (2:04 @2) + (5:29 @3) + (2:01 @4) 1.79 km (6:14 / km) +88m 5:01 / km
ahr:140 max:163 shoes: Nike Lunarspeed+

Running 20:04 intensity: (1 @0) + (11 @1) + (6 @2) + (29 @3) + (19:03 @4) + (14 @5) 4.86 km (4:08 / km) +27m 4:01 / km
ahr:168 max:176 shoes: Nike Lunarspeed+

Running 6:15 intensity: (5:53 @3) + (22 @4) 1.06 km (5:54 / km) +17m 5:28 / km
ahr:152 max:162 shoes: Nike Lunarspeed+

Saturday Jul 5, 2014 #

8 AM

Cycling 2:28:46 intensity: (25:13 @1) + (50:32 @2) + (1:04:50 @3) + (8:11 @4) 65.2 km (2:17 / km) +973m 2:07 / km
ahr:136 max:163 shoes: Planet X RT-57

Cotter Uriarra with fatrat

Wednesday Jul 2, 2014 #

5 PM

Running 1:24:39 intensity: (9 @0) + (1:29 @1) + (5:40 @2) + (52:36 @3) + (23:55 @4) + (50 @5) 14.29 km (5:56 / km) +448m 5:07 / km
ahr:151 max:194 shoes: North Face Hyper Track Guide

Run home from work up over red hill and around mugga hill. Was good except for the section along Mugga Rd, not sure what happened to the centennial trail along this point.
Felt really sluggish the whole way but i was carrying a bag
C • Didn't want to do the car d... 4

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