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Training Log Archive: mjd

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Running	22	17:44:53	36.79		59.2
	Cycling	3	3:22:12	32.67	(9.7/h)	52.57	(15.6/h)
	Orienteering	1	52:21	4.97	(10:32)	8.0	(6:33)	160	15 /	18c	83%
	Total	25	21:59:26	74.42		119.77		160	15 /	18c	83%
averages - weight:82.1kg

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Saturday May 31, 2008 #

Running warm up/down 10:00 [2]
shoes: Asics 2110 #2

warm up for xc

Running race (xc) 11:26 [4] 3.2 km (3:34 / km)
shoes: Asics 2110 #2

lower domain road, down 5.42, back 5.44.

Running warm up/down 32:00 [2]
shoes: Asics 2110 #2

warm down in the domain: up to the top and around the loop. hip a little sore.

Thursday May 29, 2008 #

Running long 1:27:00 [3]
shoes: Asics 2110 #2

out to murrell nr and around on the perimeter track and back on the other side on boronia hill in the suburbs. 87 minutes feels like such a long time these days :(

Wednesday May 28, 2008 #

Running 57:10 [3]
shoes: Asics 2110 #2

alum track to taronga rd (13.44, 6.37, 7.58, 7.14, 6.42, 14.56). another new section of track early on, which probably wasn't needed as the that bit of track was fine.

Tuesday May 27, 2008 #

Running 37:53 [3] 7.6 km (4:59 / km)
shoes: Asics 2110 #2

cw 10x15
blackmans bay point (19.03, 18.50)

Sunday May 25, 2008 #

Running 55:39 [3]
weight:82kg shoes: Asics 2110 #2

cw 10x15
alum track to taronga rd: 12.39, 6.32, 8.26, 7.16, 6.30, 14.17.

Friday May 23, 2008 #

Running 1:00:00 [3]
shoes: Asics 2110 #2

alum track to taronga road. my watch died overnight, but haven't found a replacement battery yet, so timed this from the wall oven.

Thursday May 22, 2008 #

Running hills 34:00 [4]
shoes: Asics 2110 #2

kingston and boronia beaches plus boronia hill 9.34 (1.57, 7.37)

Wednesday May 21, 2008 #

Running 38:52 [3] 7.6 km (5:07 / km)
shoes: Asics 2110 #2

blackmans bay point (19.05, 19.47)

Monday May 19, 2008 #

Running 50:00 [3]
shoes: Asics 2110 #2

from hean st up around the waterworks, including up the steep bit of the pipeline track. bit harder than i wanted to do after yesterday.

Sunday May 18, 2008 #

Running warm up/down 15:00 [2]
shoes: Asics 2110 #2

warm up for ...

Running race 45:40 [4] 11.0 km (4:09 / km)
shoes: Asics 2110 #2

city to casino fun run. started out conservative and started pushing about 4k in. nice gentle rolling course.

Saturday May 17, 2008 #

Running 30:00 [2]
shoes: Asics 2110 #2

alum point. taking it easy for tomorrow.

Friday May 16, 2008 #

Running 57:47 [3]
shoes: Asics 2110 #2

cw 10x15
alum track to taronga rd, 20.09 to new foot bridge (new gully #2 track), 8.21 to below taronga road, 7.31 back to bridge, 21.46 home via upper route and footy steps end. another beautiful warm and sunny day!

Thursday May 15, 2008 #

Cycling (mtb) 1:07:12 [2] 17.24 km (15.4 kph)

a15.3. around murrell nr. fantastic sunny day - warm.

Wednesday May 14, 2008 #

Running hills 36:00 [4]
shoes: Asics 2110 #2

kingston and boronia beaches plus boronia hill 9.41 (1.59, 7.42)

Tuesday May 13, 2008 #

Running 38:51 [3] 7.6 km (5:07 / km)
shoes: Asics 2110 #2

cw 10x15
blackmans bay point (19.07, 19.44).

Monday May 12, 2008 #

Running 57:00 [2]
shoes: Asics 2110 #2

alum track to taronga road. wow! someone has cleared the fallen and overhanging trees and chopped out a new route around the second gully, thus avoiding the steepest part that i normally do.

Sunday May 11, 2008 #

Cycling (mtb) 1:06:33 [2] 18.08 km (16.3 kph)

cw 10x15
a16.2. out to murrell nr again, home via blackmans beach

Saturday May 10, 2008 #

Running warm up/down 10:00 [2]
shoes: Asics 2110 #2

warm up for xc

Running race (xc) 38:09 [4] 8.8 km (4:20 / km)
shoes: Asics 2110 #2

around risdon brook dam twice (18.28, 0.49, 18.52). went out easy so i could come home better, but it didn't really work - 24s slower on second lap!

Running warm up/down 19:00 [2]
shoes: Asics 2110 #2

warm down up mount direction. took a reasonably direct route and started walking at a steep bit beside a fence. continued walking all the way to the top.

Running 28:00 [2]
shoes: Asics 2110 #2

down from the top of the mountain on the main trail - still steep. calves sore. did a lot more running than intended today.

Friday May 9, 2008 #

Running 28:00 [4]
shoes: Asics 2110 #2

domain - 2.25k loop 10.15

Thursday May 8, 2008 #

Cycling (mtb) 1:08:27 [2] 17.25 km (15.1 kph)

a15.1. around murrell nr.

Wednesday May 7, 2008 #

Running 40:00 [2]
shoes: Asics 2110 #2

around boronia hill.

Tuesday May 6, 2008 #

Running 42:49 [2] 7.6 km (5:38 / km)
shoes: Asics 2110 #2

cw 10x15
blackmans bay point 7.6k 42.49 (21.07, 21.42). slow run to hopefully keep me going despite aches. nice colourful bruise on right thigh.

Sunday May 4, 2008 #

Orienteering race 52:21 [4] *** 8.0 km (6:33 / km) +160m 5:57 / km
spiked:15/18c weight:82.2kg shoes: Silva (old)

course 2 at wild dog creek. tough running with a fair bit of rocky ground and small or indistinct features. ran into a branch out of #4 on my right thigh which hurt. ran with pp here and there from #3 to the finish even though he was running course 1. felt slow, surprised with the k rate.

Wild Dog Creek

C • Wild Dog 3

Running warm up/down 8:00 [2]
shoes: Silva (old)

warm up

Saturday May 3, 2008 #

Running warm up/down 18:00 [2]
shoes: Asics 2110 #2

warm up in two parts 8 + 10.

Running race (xc) 22:37 [4] 5.8 km (3:54 / km)
shoes: Asics 2110 #2

wentworth park handicap 6k !! nowhere near accurate distance. accidentally lopped off a flag and shortened my first lap by about 15 seconds, oops. lap1 10.59, lap2 11.38. hip still sore and possibly worse than before.

edit: the results list the race as 5.8k

Running warm up/down 20:00 [2]
shoes: Asics 2110 #2

hip not feeling good for this, ended up down on howrah beach. slow.

Thursday May 1, 2008 #

Running hills 36:00 [4]
shoes: Asics 2110 #2

cw 10x15
kingston and boronia beaches plus boronia hill 10.01 (2.03, 7.58)

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