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Training Log: Wally80

In the last 7 days:

activity # timemileskm+m
  Commute4 3:14:00 56.42(17.4/h) 90.8(28.1/h)
  Run2 1:25:00 9.34(9:06) 15.03(5:39)
  Flat Paddle1 1:02:15 6.4(9:44) 10.3(6:03)
  Total7 5:41:15 72.16(4:44) 116.13(2:56)
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Tuesday Apr 15 #

5 AM

Flat Paddle 1:02:15 [3] 10.3 km (6:03 / km)
shoes: Epic V12

4 x 10 min sets, each set consisting of 10 x 45" @ low L3, 15" @ L5.

Felt OK in the first set, bombed out in the second and trailed along at the back then came good again for the last two. I think the difference with the last two was that I was next to Ruth for the 3rd and Duncan for the 4th to keep me honest. Still well below the level I was at a couple of months ago.
12 PM

Run 33:00 [3] 5.6 km (5:54 / km)
shoes: Brooks Adrenaline 8

First lunch time run in aaaages. And first since we moved to central park. Definitely more painful getting out of the city, plus the GPS refuses to lock in.

Run was OK, deliberately short after I pulled up badly from Saturday and legs were not enthusisastic.

Monday Apr 14 #

Commute 39:00 [3] 17.5 km (26.9 kph)
shoes: Dodgy Roadie

Easy roll in to stretch the legs out
4 PM

Commute 35:00 [3] 17.0 km (29.1 kph)
shoes: Dodgy Roadie

A bit faster ride today since I had a dinner date down at the river. Not having to go up the hill to get home also helped the average speed.

Sunday Apr 13 #

Note
(rest day)

Legs quite sore today after a return to running and then sitting on my butt all day afterwards at a course. More sitting on my butt today.

Saturday Apr 12 #

Run 52:00 [3] 9.43 km (5:31 / km)
shoes: Brooks Adrenaline 8

First run on the recovering knee and legs. It felt great to be running again. The legs felt ok, but the knee is quite weak. I was surprised at how slow I was running. I guess this is the first run for 4 weeks, a start.

This post has been sponsored by Andre. It has not been checked by tRicky due to his engagement in an ongoing campaign against Gen Y

Friday Apr 11 #

6 AM

Commute 1:21:00 [3] 38.8 km (28.7 kph)
shoes: Dodgy Roadie

To work via Freo today. Legs really didn't have much enthusiasm for hills.
5 PM

Commute 39:00 [3] 17.5 km (26.9 kph)
shoes: Dodgy Roadie

Relaxed ride home after having to run off from a late lunch with Juffy to make early beers with other mates...... What's work again?

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