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Training Log Archive: peterprong

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Trek2 8:00:00 19.88(24:08) 32.0(15:00)
  Cycling7 4:18:57 66.25(3:55) 106.62(2:26) 1081
  Running2 1:24:17 8.91(9:27) 14.35(5:53) 517
  Strength & Conditioning2 45:00
  Total13 14:28:14 95.05 152.97 1598
  [1-5]13 14:27:46

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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.

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