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Training Log Archive: DrKeith

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running15 13:30:00 91.6 147.42
  Mbiking3 8:15:00 69.0(7:10) 111.04(4:27)
  Orienteering5 6:00:00 32.5(11:05) 52.3(6:53)
  Roadbiking2 5:00:00 65.0(4:37) 104.61(2:52)
  Warm Up/Down1 15:00 1.5(10:00) 2.41(6:13)
  Total24 33:00:00 259.6 417.79

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Tuesday Jan 31, 2012 #

Running 1:30:00 [3] 11.0 mi (8:11 / mi)

Bukhit Timah run Good long run up to Quarry View at back of Rail Mall then round MTB trail to Visitor centre then up to summit hut and down and back along road.

Monday Jan 30, 2012 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

Bhukit Timah to Mast gate 2xreps of steps to mast 10.30" to park entrance

Sunday Jan 29, 2012 #

Roadbiking 2:30:00 [3] 35.0 mi (4:17 / mi)

Changi Chain Gang

Saturday Jan 28, 2012 #

Running 1:15:00 [3] 8.0 mi (9:22 / mi)

Run around Bukhit Timah Nature reserve 40' hard, 20' hanging on, 15' hard

Running

Friday Jan 27, 2012 #

Event: Green Corridor 10k
 

Roadbiking 2:30:00 [3] 30.0 mi (5:00 / mi)

Rode down to Mt Faber-couple of reps then back along Southern Ridge and through Uni

Thursday Jan 26, 2012 #

Running 45:00 [3] 5.0 mi (9:00 / mi)

Bhukit Batok Nature Park TT Turn loop 36'.45" 11.25, 19.55,

Wednesday Jan 25, 2012 #

Running 10:00 [5] 1.6 mi (6:15 / mi)

Bukhit Batok Fast to entrance 10'.25 PB to gate then folded in heat/jetlag/dehydration

Running 10:00 [3] 1.5 mi (6:40 / mi)

Bukhit Batok up steps from park entrance after fast to entrance

Warm Up/Down 15:00 [2] 1.5 mi (10:00 / mi)

Slow to appt

Tuesday Jan 24, 2012 #

Running 40:00 [5] 5.0 mi (8:00 / mi)

Bhukit Batok TeaTowel Turn 33'.30" 10'.25" 17'.30" 21'.40"
Hot good after a break yday after apalling "run" two days previous-sunstroke touch of

Running (Intervals) 30:00 [5] 4.0 mi (7:30 / mi)

10x1min fast 1 min rest5 mins wu/wd Bhukit Batok low route

Sunday Jan 22, 2012 #

Running 50:00 [3] 6.0 mi (8:20 / mi)

Marina Bay run by F1 pits Good start but hit wall-sunstroke and jetlag not a great combination! Beasted!

Saturday Jan 21, 2012 #

Running 50:00 [4] 6.0 mi (8:20 / mi)

Fast Atmospheric thunderstormrun at Marina Bay Sands F1 pits run Chinese New Year Heavy rain and lightning-standing water but fast and har5d and suprisingly ok after flight. Not the same the day after!

Thursday Jan 19, 2012 #

Running 50:00 [3] 5.5 mi (9:05 / mi)

Cademuir run Less steep road run in the cool sunshine 26.30 ' to top and 39' to end

Saturday Jan 14, 2012 #

Mbiking 2:15:00 [3] 15.0 mi (9:00 / mi)

Glentress up to Spooky from house with Liam

Friday Jan 13, 2012 #

Running (Reps) 45:00 [4] 6.0 mi (7:30 / mi)

12 x 1 min effort 1min rest Kilkenny Golf course wu/wd

Thursday Jan 12, 2012 #

Running 50:00 [3]

Cademuir Steep loop 30' to top after flight yday

Running

Cademuir Steep loop 30' to top after flight yday

Tuesday Jan 10, 2012 #

Mbiking 3:30:00 [3] 30.0 mi (7:00 / mi)

Mbiking with Steve, P, R and H at Sabie S Africa. Hot n' Dusty

Mbiking

Mbiking with Steve, P, R and H at Sabie S Africa. Hot n' Dusty

Monday Jan 9, 2012 #

Mbiking 2:30:00 [3] 24.0 mi (6:15 / mi)

Biking with CJ in Sabie Good 1'40" climb. Hot n' Dusty

Mbiking

Biking with CJ in Sabie Good 1'40" climb. Hot n' Dusty

Sunday Jan 8, 2012 #

Running 45:00 [3] 5.0 mi (9:00 / mi)

Run with Hector and Rachael at Golf course in Sabie

Running

Run with Hector and Rachael at Golf course in Sabie

Orienteering race 30:00 [4] 3.5 mi (8:34 / mi)

Sprint event at Nelspruit Botanic Gardens 2k 24c in 22' + Wu/WD

Saturday Jan 7, 2012 #

Orienteering race 2:00:00 [4] 8.0 mi (15:00 / mi)

Day 4 Big Five O KripsKraal C10 misplaced but good event in lovely terrain

Orienteering race

Day 4 Big Five O KripsKraal C10 misplaced but good event in lovely terrain

Friday Jan 6, 2012 #

Orienteering race 1:30:00 [3] 9.0 mi (10:00 / mi)

Day 3 Big Five O good race at Belfast 7.6 in 71' beat Steve by 6'

Thursday Jan 5, 2012 #

Orienteering race 1:00:00 [4] 6.0 mi (10:00 / mi)

Day 2 Big Five O Doolstrom 4.5 in 43' Steve beat me by 20"

Wednesday Jan 4, 2012 #

Orienteering race 1:00:00 [4] 6.0 mi (10:00 / mi)

Day 1 Big Five O Belfast 4.5 in 41' 4" behind Steve lovely fast area

Orienteering race

Day 1 Big Five O Belfast 4.5 in 41' 4" behind Steve lovely fast area

Tuesday Jan 3, 2012 #

Running 45:00 [3] 6.0 mi (7:30 / mi)

Run at Sabie GC with Hector and Rachael

Monday Jan 2, 2012 #

Running 45:00 [4] 6.0 mi (7:30 / mi)

REps with Hector and RAchael at Kruger!! 10x1min efforts 1 min rest Wu/Wd

Sunday Jan 1, 2012 #

Running 45:00 [3] 5.0 mi (9:00 / mi)

Running at GC near Kruger

Running 45:00 [3] 5.0 mi (9:00 / mi)

Running at GC near Kruger

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