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Training Log Archive: mjd

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	Cycling	11	11:35:41	144.34		232.29		3740
	Running	4	3:53:47	28.01	(8:21)	45.07	(5:11)	685
	Total	15	15:29:28	172.34		277.36		4425
averages - weight:83.9kg

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Saturday Jan 31, 2009 #

Note

walk 5h20m including stops up mt sprent. what a killer... legs stuffed, have sunburn.

Thursday Jan 29, 2009 #

Cycling (mtb) 1:03:30 [2] 16.62 km (15.7 kph) +320m
ahr:136 max:171 weight:84.4kg

a15.6. around murrell nature reserve.

Monday Jan 26, 2009 #

Cycling (road) 2:18:36 [3] 57.85 km (25.0 kph) +940m
ahr:146 max:184

a25.0. ferntree loop: bonnet hill - sandy bay - cascade - ferntree - longley - sandfly - margate - howden - blackmans bay. worked out a new and much better way of avoiding lynton avenue... by going around fitzroy gardens.

Note

ultimate. drew 5-5.

Sunday Jan 25, 2009 #

Running 34:38 [3] 6.17 km (5:37 / km) +125m 5:06 / km
ahr:154 max:172 (injured) shoes: Asics 2120

blackmans bay. after 3 weeks off i expected my achillies and hip to be better than this - damn.

Friday Jan 23, 2009 #

Cycling (road) 42:58 [3] 17.94 km (25.1 kph) +265m
ahr:158 max:181 weight:84.4kg

a25.0. howden loop.

Tuesday Jan 20, 2009 #

Cycling (road) 1:22:51 [3] 35.22 km (25.5 kph) +525m
ahr:156 max:184

a25.5. howden - margate - sandfly - leslie vale - home. heartrate got up to 250 ! impressive, yah.

Sunday Jan 18, 2009 #

Cycling (road) 42:35 [3] 17.95 km (25.3 kph) +270m
ahr:148 max:177 weight:83kg

a25.2. howden loop.

Saturday Jan 17, 2009 #

Cycling (mtb) 1:04:14 [3] 16.74 km (15.6 kph) +320m
ahr:144 max:168

a15.6. around murrell nature reserve. no snakes.

Thursday Jan 15, 2009 #

Cycling (trainer) 40:00 [2]
ahr:133 max:152

indoors on the trainer. core work 10x15.

Wednesday Jan 14, 2009 #

Cycling (mtb) 1:04:38 [2] 16.76 km (15.6 kph) +330m
ahr:131 max:165

a15.5. around murrell nature reserve. saw a snake which thankfully turned on itself and went back off the track!

Monday Jan 12, 2009 #

Cycling (road) 1:24:26 [3] 35.24 km (25.0 kph) +500m
ahr:143 max:174

a25.0. howden - margate - sandfly - leslie vale - home.

Saturday Jan 10, 2009 #

Cycling (road) 41:53 [3] 17.97 km (25.7 kph) +270m
ahr:148 max:175

a25.7. howden loop

Friday Jan 9, 2009 #

Cycling (trainer) 30:00 [2]
ahr:136 max:155 weight:83.8kg

down in the garage. core work 10x15.

Sunday Jan 4, 2009 #

Event: Cadbury Half Marathon

Running warm up/down 10:14 [2] 1.75 km (5:51 / km) +35m 5:19 / km
ahr:151 shoes: Asics 2120

warm up for half

Running race 1:39:42 [4] 21.2 km (4:42 / km) +160m 4:32 / km
ahr:159 max:170 shoes: Asics 2120

cadbury half marathon. perhaps shouldn't have done this given my right achillies, but heyho lets go. very sore the whole time. left hip sore for last five kms, and slowed significantly in those kms.

5k splits: 21.20, 22.26, 23.10, 26.06, 6.38

1k splits: 4.14, 4.14, 4.13, 4.14, 4.23, 4.31, 4.21, 4.17, 4.35, 4.41,
4.33, 4.45, 4.32, 4.35, 4.42, 4.59, 5.04, 5.17, 5.30, 5.14,
5.36, 1.01

Saturday Jan 3, 2009 #

Running 40:22 [3] 7.47 km (5:24 / km) +155m 4:54 / km
ahr:150 max:165 (injured) shoes: Asics 2120

blackmans bay point (20.02, 20.20). my right achillies has been giving me grief for he last few weeks... i'll have to add it to the injury list as it is worse than the left one now!

Thursday Jan 1, 2009 #

Running 48:51 [2] 8.48 km (5:46 / km) +210m 5:08 / km
ahr:139 max:161 shoes: Asics 2120

lap of the murrell nature reserve

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