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Training Log Archive: lazydave

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Gym	9	7:41:00
Road Cycling	2	6:53:00	119.61	(17.4/h)	192.5	(28.0/h)	1200
Running	7	5:03:40	15.84		25.5
Mtn Biking	3	3:13:00
Orienteering	2	1:18:07
Tennis	1	1:00:00
Strength & Flexibilty	2	50:00
Total	24	25:58:47	135.46		218.0		1200

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Thursday Jun 30, 2011 #

6 PM

Gym (Body Pump) 1:05:00 [3]
shoes: Nike LunarGlide

Pretty good class at CISAC with Mich. Heavier weights in the squats section were good, changed my technique a little and felt better for it. Also did some of the abs class before Pump.

Wednesday Jun 29, 2011 #

6 PM

Running 1:08:00 [3] 13.0 km (5:14 / km)
shoes: Structure Triax 12

Loop around the back of Macgregor on the fire trail then a loop through the golf course. Along the bike path in between new and old macgregor before double backing a little over goodwin hill

Tuesday Jun 28, 2011 #

5 PM

Gym warm up/down (Spin ) 46:00 [3]

got to earlier so had a nice long warm up

6 PM

Gym tempo (Spin ) 56:00 [5]

really pushed hard and punished myself

Monday Jun 27, 2011 #

5 PM

Running 36:40 [3]
shoes: NorthFace Single Track Grey/Gr

Loop with Pheonix. Felt lethargic.

Saturday Jun 25, 2011 #

8 AM

Road Cycling 3:47:00 [3] 103.0 km (27.2 kph) +1200m
shoes: Cube Streamer

Met Seb and Beth at top of Coppins on a cold but nice morning. It was -3 when i left home. I was a bit late and had to push to get there and took a little while to recover. Through Coppins, Uriarra - when i got a puncture from some cock putting tacks on the road - a group of bilbies got a least 6 of them! Up to Condor Ck to the end of the bitumen which was nice.

Down to Cotter for some water and i popped heading home and trailed of behind to the top. Into Double Shot for nice coffee and too sweet french toast. To Belco to meet Mich and then home.

Friday Jun 24, 2011 #

Note

Got a new job on Wednesday which i'm pretty happy about! Start Monday 4th as a camps coordinator at the AIS. Involves booking and coordinator facilities, acco, catering etc for teams/squads/schools that have training camps at the AIS. Should be fun. Also its right next to Bruce Ridge

C • That sounds great. 5

Thursday Jun 23, 2011 #

5 PM

Running 35:30 [3]
shoes: Nike Lunarglide 2

Easy run with Phoenix

Wednesday Jun 22, 2011 #

5 PM

Mtn Biking 35:00 [3]
shoes: Merida Matts SE

Dropped the car off to Mich rode to WNT through Brucie. The difference between just having a light on the front and one on both front and helmet is huge

6 PM

Orienteering 58:00 [3]
shoes: Nike Lunarglide 2

Some cool night-o set by Pheebs with Pheebs herself, Jose, Fel, Devil, Sanders, ALJ and Miss Jones. Was set as intervals but none of us really went interval and being Nth Lyneham some of the features were vague in the dark. Love night-o!

Great Soup and Amazing bread afterwards, thanks guys! Jules showed up for the food.

7 PM

Mtn Biking 35:00 [3]
shoes: Merida Matts SE

cold ride home into a horrible head home. It also started raining lightly for the last 10 minutes.

Tuesday Jun 21, 2011 #

6 PM

Gym warm up/down (Spin) 25:00 [3]

warm up and down for the spin class.

Gym tempo 36:00 [5]

Knew i wasnt going to do the whole class so killed myself for the time i was in there. Pretty happy with how i felt.

Monday Jun 20, 2011 #

6 PM

Gym (Body Attack) 1:00:00 [4]
shoes: Nike LunarGlide

Body Attack class with Mich. I actually quite enjoyed this one and got a decent work out from it. The class was packed with about 120 people in there! I was not looking forward to being squashed but found some good space in the corner.

Hammies and legs came up real well after which was good. Had the McDonald clan as an audience for a while.

Saturday Jun 18, 2011 #

8 AM

Road Cycling 3:06:00 [3] 89.5 km (28.9 kph)
shoes: Cube Streamer

Legs were still sore from the gym and headed out to meet Steve at Gunghalin. Had a pre-ride coffee then headed off on a Scotsman followed by a lap of the lake before finishing at Riccardos for coffee and eggs on toast.

Good pace with Steve and a real good chat. Bloody cold though and a head wind on the way home

C • where 2

Thursday Jun 16, 2011 #

6 PM

Gym (Body Pump) 45:00 [3]
shoes: Nike LunarGlide

First pump class in a while. Instructor didn't show up but there was one in the class itself so she stepped up to do it which was nice.

Combination of heavy weights and first class in a while made it tough.

Sunday Jun 12, 2011 #

11 AM

Mtn Biking 2:03:00 [3]
shoes: Merida Matts SE

Saturday Jun 11, 2011 #

10 AM

Gym (RPM) 45:00 [3]

Wednesday Jun 8, 2011 #

6 PM

Running warm up/down 20:00 [3]
shoes: Nike Lunarglide 2

Orienteering intervals 20:07 [4]
shoes: Nike Lunarglide 2

My first WNT training and some good intervals set around ANU by Seb, Had Seb, Fel, GrantM, Devil, Lachy, Georgia and Sanders for company. Good fun and though legs felt heavy got better with each interval.

Tuesday Jun 7, 2011 #

5 PM

Strength & Flexibilty 15:00 [2]

listening to How to Destroy Angels. I hope Reznor brings some stuff out soon.

Gym warm up/down (Spin) 38:00 [2]

Listening to Ricky Gervais then chatting to Seb

6 PM

Gym tempo (Spin) 45:00 [4]

With Seb and Mich.

Pretty happy with the effort as haven't done it in a while. Calves were super tight and got a few cramp twinges at the end.

Monday Jun 6, 2011 #

6 PM

Running 38:30 [3]
shoes: NorthFace Single Track Grey/Gr

The border loop with Phoenix, with extensions. We keep getting further for about the same time so its good to see us both getting fitter! Its amazing how much more of a runner you feel after just a couple of runs.

Sunday Jun 5, 2011 #

3 PM

Tennis 1:00:00 [3]
shoes: Nike LunarGlide

Playing a bit shit, Mich was on form and got me 6-3 in our set.

Saturday Jun 4, 2011 #

4 PM

Running 1:04:00 [3] 12.5 km (5:07 / km)
shoes: Nike Lunarglide 2

Loop around Mt Rogers and the horse trails behind the ponds. Felt comfortable but stiffened up a bit in the last 10mins.

5 PM

Strength & Flexibilty (Wii Yoga) 35:00 [2]

After i got home from the run

Thursday Jun 2, 2011 #

6 PM

Running 41:00 [2]
shoes: Nike Lunarglide 2

Jog with Phoenix and.....Michelle! Her first outing on a training run and she did really well. We did a powerline & ponds loop. She'll be running for the Stingers in no time :)

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