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Training Log Archive: peterprong

In the 7 days ending Feb 7, 2011:

activity # timemileskm+m
  Cycling3 7:16:50 110.26(3:58) 177.45(2:28) 1977
  Running3 2:24:54 14.67(9:53) 23.61(6:08) 676
  Strength & Conditioning1 25:00
  Orienteering1 14:45 1.81(8:09) 2.91(5:04) 36
  Total7 10:21:29 126.74 203.97 2689
  [1-5]7 10:16:20

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TuWeThFrSaSuMo

Monday Feb 7, 2011 #

5 PM

Running 32:32 intensity: (1 @0) + (16 @1) + (4:46 @2) + (25:29 @3) + (2:00 @4) 5.81 km (5:36 / km) +88m 5:12 / km
ahr:145 max:158 shoes: Nike Air Pegasus +25

Orienteering race (Sydney Sprint ) 14:45 intensity: (8 @0) + (6 @1) + (4 @2) + (47 @3) + (5:12 @4) + (8:28 @5) 2.91 km (5:04 / km) +36m 4:46 / km
ahr:171 max:183 shoes: Nike Air Pegasus +25

Really great area and course! Probably the best map going around.
I lost a heap of time getting stuck on the way to number 4 and had to back track but ran the rest pretty well and finished a lot stronger than other weeks.
After the race i purchased a super fast sport Ident stick so next week i should be flying.
C • Sprint Times 3

Running 30:08 intensity: (36 @1) + (2:12 @2) + (20:38 @3) + (6:42 @4) 5.05 km (5:58 / km) +128m 5:18 / km
ahr:150 max:169 shoes: Nike Air Pegasus +25


Gladesville Sprint - Splits

Saturday Feb 5, 2011 #

6 AM

Cycling (4 gorges ) 4:36:57 intensity: (5:00 @0) + (31:24 @1) + (1:41:05 @2) + (1:40:38 @3) + (38:50 @4) 117.62 km (2:21 / km) +1459m 2:13 / km
ahr:136 max:173 shoes: Scott S10

Met Andy at Crows Nest to ride 4 Gorges.
Left early to beat the heat and traffic but still got abused by both..
I felt a lot better than a few weeks ago.

Kalkari: 12'10
Berowra Waters West: 11'17
Galston East: 10'03
Bobbo Turra: 11'57

Friday Feb 4, 2011 #

6 PM

Running 41:11 [2] 6.98 km (5:54 / km) +246m 5:01 / km
shoes: Nike Air Pegasus +25

Wednesday Feb 2, 2011 #

6 AM

Cycling 1:13:30 [3] 28.56 km (2:34 / km) +216m 2:29 / km
shoes: Scott S10

5 PM

Cycling 1:26:23 [3] 31.27 km (2:46 / km) +302m 2:38 / km
shoes: Scott S10

Tuesday Feb 1, 2011 #

6 PM

Running hills 41:03 [5] 5.76 km (7:07 / km) +214m 6:00 / km
ahr:133 max:173 shoes: Nike Air Pegasus +25

Yarranabbie South Hills
4 Reps but got a little niggle in the inside of my right knee. This is why i try not to run 2 days in a row.
1'43
1'40
1'39
1'46
7 PM

Strength & Conditioning 25:00 [1]

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