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Training Log Archive: jools

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+m
Bushwalk	3	7:30:00	18.64	(24:08)	30.0	(15:00)
Step into Life group	7	6:15:00	5.69		9.16
run	5	3:52:46	22.0	(10:35)	35.41	(6:34)
orienteering	3	3:09:11	10.13	(18:40)	16.31	(11:36)
MTB ride	2	2:20:39	14.91	(9:26)	24.0	(5:52)
long slow run	1	1:38:07	9.13	(10:45)	14.7	(6:40)
running event	1	1:29:45	8.38	(10:42)	13.49	(6:39)
Total	17	26:15:28	88.9		143.07

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Sunday Dec 31, 2017 #

run (Parkrun) 25:33 [4] 5.0 km (5:07 / km)
shoes: Asic3000

First run for about 3 weeks. Caught up to Neil and we finished together.

run 1:03:59 [4] 10.0 km (6:24 / km)
shoes: Blue asics

Res to Ridge 10km run. Late afternoon run in30 degree heat. It was hard to maintain a pace after I'd stopped to relieve myself. Spent the last 4km jogging with Nigel, planning how to oppose the mountain bike trail network plans with the council.

C • MTB 2

Thursday Dec 28, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Fit ball and 4kg weights. Hot session!

Wednesday Dec 27, 2017 #

Step into Life group (Cardiomax) 45:00 [4] 5.02 km (8:58 / km)
shoes: Blue asics

Running session, in the heat (36 degrees). After the run, Mick had a few zooper dopers for us to cool down with.....

Monday Dec 25, 2017 #

run (Hills) 33:22 [3] 4.78 km (6:59 / km)
shoes: Blue asics

Full Rowan MacKenzie loop .

Sunday Dec 24, 2017 #

run 49:31 [3] 6.0 km (8:15 / km)
shoes: Treksta Nestfit

Slow jog around the loom
Ng spur loop at Kooyoora with Neil & Ilka

Wednesday Dec 20, 2017 #

Step into Life group (Cardiomax) 1:00:00 [3] 4.14 km (14:30 / km)
shoes: Blue asics

Hard session with ropes, medicine balls, intervals, etc

Tuesday Dec 19, 2017 #

orienteering 1:25:38 [3] *** 5.12 km (16:44 / km)
shoes: Innov8 bright

Completed the 2nd half of the women's elite course of the 1985 WOC event at Mt Kooyoora, following Annika Bjork around as she did most of the navigation. We had some difficulty working out where we were on the northern section after climbing over the main spur, but worked it out ok.

Monday Dec 18, 2017 #

orienteering 1:08:25 [4] 5.34 km (12:49 / km)
shoes: Innov8 bright

An evening orienteering as a group training session on the Wattle Gully map, using a composite of WOC 1985 relay control sites that are still accessible. We did this because Annika Bjork, an elite Swedish orienteer, was in the country for 2 days to visit this map and Mt Kooyoora to experience the women's 1985 WOC courses.
It was after 7:15pm by the time we arrived at the start because Annika needed to take photos of kangaroos (which she saw for the first time this evening).
Jacqui Knee came too and the 4 of us ran together.
Very warm temperatures so we all needed water packs.

Saturday Dec 16, 2017 #

running event (Gold rush trail run) 1:29:45 [3] 13.49 km (6:39 / km)
shoes: Innov8 bright

Trail run from Daylesford Lake to Sailors Falls. Last year I was the support crew for Mick and Louise. This year 8 of us completed the trail, which was a couple of kms longer than last year. I really enjoyed this run, and seemed to retain the energy needed with a gel taken just after half way through.

Thursday Dec 14, 2017 #

run 29:29 [3] 5.01 km (5:53 / km)
shoes: Blue asics

Early morning jog up and down the creek.

Step into Life group (Tone up) 1:00:00 [3]

Tone up session with fit ball and 4kg hand weights

Tuesday Dec 12, 2017 #

MTB ride 1:20:39 [2] 13.0 km (6:12 / km)

We rode the easy tracks in the plantation at the You Yangs on our way home from the coast. It takes me a while to build my confidence on single tracks, but it was fun from about half way around.

Monday Dec 11, 2017 #

Bushwalk 5:00:00 [3] 19.5 km (15:23 / km)
shoes: Salomons

Completed 2 hikes from the 'Walking the Otways' guidebook. The Upper nad Lower Kalimna Falls track was easy and very pleasant, with stunning falls as rewards. We finished along the previous logging tram route, which was closed due to bridges damaged by fallen trees. A lovely walk through gorgeous Ferny forest.
The afternoon walk was the Sheoak Falls and Castle Rock circuit. This was harder than the morning walk, with much more climb. Spotted a koala from its droppings on the track. They looked like possum poo, and I saw the koala when I looked up.
My knee was quite sore at the end of this walk, especially with the long steep descent off the spur from Castle Rock.

Sunday Dec 10, 2017 #

Bushwalk 2:00:00 [3] 7.5 km (16:00 / km)
shoes: Salomons

Today we did the 3 Falls Walk from the Otways Walks book. This was a very interesting circuit, with different forests, 3 lovely waterfalls, a canyon and some steep country.

Saturday Dec 9, 2017 #

MTB ride 1:00:00 [4] 11.0 km (5:27 / km)

Bike ride along some trails from Forrest to the Lake Elizabeth car park from which we walked to the lake. Lots of hills and some rather (for me) technical downhill trails where I got off and walked or jogged with the bike....

Bushwalk 30:00 [2] 3.0 km (10:00 / km)
shoes: Treksta Nestfit

Walked to the lake and wheeled the bike in places

Thursday Dec 7, 2017 #

Step into Life group (Tone up) 45:00 [3]

Fit ball and lighter weights. Tough abs, shoulders and leg work....

Monday Dec 4, 2017 #

Step into Life group 45:00 [3]

Tone up session with fit ball and light weights (high repetitions). Quite tough session, but I wasn't feeling tough...

long slow run 1:38:07 [3] 14.7 km (6:40 / km)
shoes: Blue asics

Long training run with Mick this afternoon. We started at Weeroona oval, ran to Kennington Res, then did a loop through Wildflower Drive and back to the oval. Knee has been sore - it needs ice tonight.

Saturday Dec 2, 2017 #

Step into Life group (Powerflex) 1:00:00 [2]

Very nice stretch session this morning.

orienteering (Map run) 35:08 [3] 5.85 km (6:00 / km)
shoes: Blue asics

Practice session with a map run at Gateway park. Visited 19 out of 20 sites with my phone which beeped at each site visited.

run 30:52 [3] 4.62 km (6:41 / km)
shoes: Blue asics

Ran home (or rather jogged and walked home) after the ParkStreet map run practice. Needed to get a longish run in this weekend.....

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