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Training Log Archive: Uncle JiM

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  ROAD BIKE5 6:21:33 101.2(3:46) 162.87(2:21) 2265
  MTB1 1:40:29 21.32(4:43) 34.31(2:56) 296
  WALK1 20:00 1.3(15:20) 2.1(9:31) 15
  ORIENTEERING ◪1 18:14 1.89(9:38) 3.05(5:59) 20
  RUN1 16:25 1.57(10:27) 2.53(6:29) 26
  Total9 8:56:41 127.29(4:13) 204.85(2:37) 2622
  [1-5]9 8:46:54

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MoTuWeThFrSaSu

Sunday Jan 22, 2012 #

8 AM

ORIENTEERING ◪ 18:14 intensity: (31 @1) + (2:59 @2) + (7:59 @3) + (6:32 @4) + (13 @5) 3.05 km (5:59 / km) +20m 5:48 / km
ahr:141 max:184 shoes: Pegasus 28

Attended the STB sprint training camp in Melb, didn't push it to hard, and left out the controls on the other side of the Creek. Calf is sore, so didn't do 2nd session. Thanks Bruce for organising

Saturday Jan 21, 2012 #

2 PM

ROAD BIKE 37:21 intensity: (2:24 @1) + (10:57 @2) + (22:00 @3) + (1:38 @4) + (22 @5) 16.22 km (2:18 / km) +249m 2:08 / km
ahr:129 max:175 shoes: Shimano M123

Parked the car on the approach to Willunga, and watched the TDU roll pass a couple of times, then went for a short ride up the decent, but though it would be better watching/listening to it all back were the car was, so returned in a hurry

Friday Jan 20, 2012 #

10 AM

ROAD BIKE 3:09:35 intensity: (34:11 @1) + (54:39 @2) + (1:25:46 @3) + (12:34 @4) + (2:25 @5) 79.28 km (2:23 / km) +859m 2:16 / km
ahr:128 max:219 shoes: Shimano M123

Peoples day at the TDU, but I did my own ride to Tanunda with a few short cuts.

Didn't get of to a good start, blew the rear tube not far after starting, luckily there was a group nearby setting up there bikes, and they had a track pump, reckon if I had to pump it myself, I would've rolled home. Also made the mistake of going part way up Checkers Hill, then wondered why there was no one else there, till I realised I was on the wrong hill, didn't need that extra work.

Got a lift home, glad about that :)
C • wrong hill 2

Thursday Jan 19, 2012 #

11 AM

ROAD BIKE 52:05 intensity: (13:24 @1) + (14:26 @2) + (16:02 @3) + (6:24 @4) + (1:49 @5) 24.1 km (2:10 / km) +325m 2:01 / km
ahr:158 max:253 shoes: Shimano M123

Mt Compass to Port Elliot
3 PM

ROAD BIKE 54:38 intensity: (8:10 @1) + (18:53 @2) + (17:45 @3) + (9:50 @4) 23.25 km (2:21 / km) +459m 2:08 / km
ahr:128 max:155 shoes: Shimano M123

Port Elliot back to the car

Wednesday Jan 18, 2012 #

7 AM

RUN 16:25 [2] 2.53 km (6:29 / km) +26m 6:10 / km
shoes: Pegasus 27

1st run back since the steeple, calf sore but manageable
12 PM

ROAD BIKE 47:54 intensity: (6:22 @1) + (6:23 @2) + (32:42 @3) + (2:27 @4) 20.02 km (2:24 / km) +373m 2:11 / km
ahr:120 max:156 shoes: Shimano M123

Parked the car at Handorf, and cruised around watching the TDU

Monday Jan 16, 2012 #

2 PM

MTB 1:40:29 intensity: (22:17 @1) + (1:01:51 @2) + (15:41 @3) + (28 @4) + (12 @5) 34.31 km (2:56 / km) +296m 2:48 / km
ahr:120 max:222 shoes: Shimano M123

Gave the calf a bit of a work out, seems to be OK
9 PM

WALK 20:00 intensity: (9:47 @0) + (10:13 @1) 2.1 km (9:31 / km) +15m 9:12 / km
ahr:87 max:106 shoes: Pegasus 27

Quick walk to loosen up the calve's

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