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Training Log Archive: peterprong

In the 7 days ending Dec 13, 2009:

activity	#	time	miles		km		+m
Running	3	3:10:17	17.49	(10:53)	28.15	(6:46)	831
Kayaking	2	3:00:58	15.53	(11:39)	25.0	(7:14)
Cycling	2	2:31:00	34.8	(4:20)	56.0	(2:42)	288
Strength & Conditioning	1	30:00
Total	6	9:12:15	67.82		109.15		1119

2:45

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Sunday Dec 13, 2009 #

Kayaking 1:31:00 [3] 13.0 km (7:00 / km)
shoes: XLR8 Odyssey

http://connect.garmin.com/activity/20436217

Really enjoyable paddle with Damon. Good to get my self out of bed on the wkend.

Cycling (Centennial Park Loop ) 1:08:00 [4] 28.0 km (2:26 / km) +288m 2:19 / km
shoes: Scott S10

3 laps around the park.

9'14
9'14
9'09

http://connect.garmin.com/activity/20446668

Saturday Dec 12, 2009 #

Running tempo (Centennial Park Loop TT) 1:05:00 [4] 10.0 km (6:30 / km)
shoes: Brook Trance 7

Centennial Park Loop TT.
Needed to make myself a new TT. Pretty good loop, track is really sandy for a good part of the lap. GPS stuffed up unfortunately. Def didnt do 20km and 3000m climb... i think..

26'05 for the lap. Aim is to get low 20's.

http://connect.garmin.com/activity/20394503

Thursday Dec 10, 2009 #

Running intervals (Henry Lawson Intervals) 50:00 [5] 8.0 km (6:15 / km) +241m 5:26 / km
shoes: Brook Trance 7

Wanted to do Mrs Macs Point loop but there was a massive function on blocking half the lap. So did 5 reps of Henry Lawson intervals but was stuffed to do any more.

Up Down
3'01/2'55
3'05/3'06
3'08

http://connect.garmin.com/player/20320092

Wednesday Dec 9, 2009 #

Cycling (commute) 46:00 [3] 14.0 km (3:17 / km)
shoes: Scott S10

Had to drop the subaru into blacktown for a service! You have to travel a long way to get an honest mechanic these days.
Then rode to work

http://connect.garmin.com/activity/20277433

Cycling (commute) 37:00 [3] 14.0 km (2:39 / km)
shoes: Scott S10

Road back to my car with Harry from work. Pretty nice cycle way with a few sprints along the Bus T-Way.

http://connect.garmin.com/player/20277430

Check out my speed over the last 3/4...

C • T-way 3

Tuesday Dec 8, 2009 #

Running hills (Preston Ave) 55:17 [4] 6.75 km (8:11 / km) +481m 6:02 / km
shoes: Brook Trance 7

http://connect.garmin.com/activity/20226348
Preston Ave hills.
Really humid this morning.. Slept in..
Did 5 reps and decided that was enough.
2'00
1'55
1'10
1'12
1'21

Then ran around to rose bay for a paddle

Kayaking intervals 1:29:58 [4] 12.0 km (7:30 / km)
shoes: XLR8 Odyssey

http://connect.garmin.com/activity/20226351

Interval Paddle out around the hermitage and around south head.
7 reps. Really nice day out on the harbour

C • click on the elevation tab 2

Running 20:00 [3] 3.4 km (5:53 / km) +109m 5:04 / km
shoes: Brook Trance 7

Run back from the boat shed

Monday Dec 7, 2009 #

Strength & Conditioning 30:00 [3]

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