Training Log Archive: ShingoIn the 7 days ending Jan 17, 2015:
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Saturday Jan 17, 2015 #
7 AM
Cycling (MTB) (MTB) 2:20:43 [3] 38.92 km (16.6 kph)
Home to St Ives and onwards as part of PD's Bike Rite (aka Bucks) with stops for various activities including a 1 km TT along Mona Vale Road (didn't come last). All in all a good, fun morning out.
1 PM
Cycling (MTB) (MTB) 24:28 [3] 11.16 km (27.4 kph)
Home from St. Ives.
Thursday Jan 15, 2015 #
Running warm up/down 15:58 [2] 1.78 km (8:58 / km)
(injured) shoes: Mizuno Wave Nexus 7
With some drills which weren't a good idea as I managed to pull my right adductor doing some stupid sidesteps!
6 PM
Running intervals 16:03 [4] 3.41 km (4:42 / km)
(injured) shoes: Mizuno Wave Nexus 7
Idea was same as last week (5*shortish interval off 2.30 with 5 mins between sets). Survived the first set but gave up after second in second set as adductor not feeling good.
1.44
1.43
1.44
1.44
1.46
1.47
1.44
1.44
1.43
1.44
1.44
1.46
1.47
1.44
Wednesday Jan 14, 2015 #
6 PM
Orienteering race (Sydney Summer Series 16) 44:14 [3] 8.21 km (5:23 / km)
shoes: Mizuno Wave Nexus 7
Long Reef
A hot night at the beach with minimal sea breeze to cool things down. Started off with northern loop (10, 30, 11 and along beach to 23 and 13, 5 then around Long Reef 14, 9, 26, 12, 1, 25, took rock shelf/beach to 27 to avoid climb backup to headland, definitely the right decision, 20, 7, 18, along beach sticking close to the sea and dipping in through soft sand where necessary to 8, 28, 15 and then back along the side of the lagoon 24, 2, 3, 19 finishing up with 21, 6 (wrong place) and 29. Seemed to cope well with the heat to finish with 520. Refreshing dip in the sea followed by fish & chips afterwards.
A hot night at the beach with minimal sea breeze to cool things down. Started off with northern loop (10, 30, 11 and along beach to 23 and 13, 5 then around Long Reef 14, 9, 26, 12, 1, 25, took rock shelf/beach to 27 to avoid climb backup to headland, definitely the right decision, 20, 7, 18, along beach sticking close to the sea and dipping in through soft sand where necessary to 8, 28, 15 and then back along the side of the lagoon 24, 2, 3, 19 finishing up with 21, 6 (wrong place) and 29. Seemed to cope well with the heat to finish with 520. Refreshing dip in the sea followed by fish & chips afterwards.
Monday Jan 12, 2015 #
6 PM
Running 45:36 [3] 8.47 km (5:23 / km)
shoes: Mizuno Wave Nexus 7
HFW along riverside walk in LC park. A couple of minutes quicker than last week.