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Training Log Archive: gudeso

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+m
Commute to work or back	10	8:23:00	119.99	(14.3/h)	193.1	(23.0/h)	789
Climb training	1	3:15:01	43.55	(13.4/h)	70.09	(21.6/h)	906
Fitness room	1	1:30:00
Basketball	1	50:00
Exercises	1	21:00
Running	1	19:46	1.93	(10:16)	3.1	(6:23)	27
Walking	1	11:49	0.62	(19:01)	1.0	(11:49)
Total	15	14:50:36	166.09		267.29		1722

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Sunday Feb 7, 2016 #

7 PM

Running 19:46 [3] 3.1 km (6:23 / km) +27m 6:07 / km
shoes: Salomon Wings Pro

Sneaked out for a short running around the SJOG hospital, very tired so just light session of running..https://www.strava.com/activities/487882559

Walking 11:49 [3] 1.0 km (11:49 / km)
shoes: Salomon Wings Pro

Short recovery walking..https://www.strava.com/activities/487895584

Saturday Feb 6, 2016 #

Event: City Beach North (Metro Series 2015-16)

Note

Our new MTBOer girl was born..;) baby and mom feel well!

C • Congratulations! 3

8 AM

Climb training 3:15:01 [3] 70.09 km (21.6 kph) +906m
ahr:117 max:166 shoes: Merida Scultura 5000 (2017)

First serious training session for the 3 dams challenge, left home too late but enjoyed the lovely weather while climbing near Green Mount, Darlington and up to Mundaring, down via Mundaring Weir, hard climbing after the dam, then pretty nice all the way to Aldersyde rd. Another consistent climb up to Kalamunda village (i was overtaking two riders during this segment so was pretty pleased). Then, was suppose to meet Yael and in-laws for a coffee, but they never showed up..)-; so down via Gooseberry and back home as the heat was starting to be intolerable. https://www.strava.com/activities/486831828

Movement time was 3hr 15min, but waited for pretty long time in Kalamunda, but no one wanted a coffee..)-;

Friday Feb 5, 2016 #

8 AM

Commute to work or back 1:00:00 [3] 24.1 km (24.1 kph) +94m
shoes: Merida Scultura 5000 (2017)

Took the longer course today via Maylands which is always lovely, saw Tricky passing in front of me when I was climbing from the river to the Windan bridge (actually called him but he did not notice). Otherwise good pace for Friday morning...https://www.strava.com/activities/486136530

C • Called me 4

5 PM

Fitness room 1:30:00 [3]
shoes: Salomon Wings Pro

Legs session

Increased weight today and felt strong (;

12*3 legs press (100kg)
15*3 barbell squats (9kg)
2* 20 step up on bench with weights (9kg)
3*20 Jump up on bench
3*12 Hamstring curl (7 weights)
3*12 rip chin
3*15 calves machine (9 weights)
3*30 tummy strokes
Recovery..

7 PM

Commute to work or back 32:00 [3] 13.1 km (24.6 kph) +62m
shoes: Merida Scultura 5000 (2017)

Short one back home..

https://www.strava.com/activities/486323607

Thursday Feb 4, 2016 #

9 AM

Commute to work or back 48:00 [1] 20.1 km (25.1 kph) +79m
shoes: Merida Scultura 5000 (2017)

Legs felt strong this morning and the bike is after a service, so was smooth and fast ride to work,
https://www.strava.com/activities/485412555

6 PM

Commute to work or back 48:00 [3] 19.1 km (23.9 kph) +68m
shoes: Merida Scultura 5000 (2017)

Planned for the gym but too much work before mid next week needs to be done, hopefully tomorrow ..
https://www.strava.com/activities/485592555

8 PM

Exercises 21:00 [1]

Wednesday Feb 3, 2016 #

8 AM

Commute to work or back 56:00 [3] 20.6 km (22.1 kph) +100m
shoes: Merida Scultura 5000 (2017)

Stopped at Abou To Hire to take some equipment, otherwise uneventful..
https://www.strava.com/activities/484675592

5 PM

Commute to work or back 1:10:00 [3] 26.0 km (22.3 kph) +84m
shoes: Merida Scultura 5000 (2017)

Strava stopped so only an estimation, had to show-up for parents meeting in the school, I liked the sport teacher! https://www.strava.com/activities/484883166

Ah yeh, and near Bayswater some bogan screamed something like: keep your f.. Ass.. Bla Bla they seem like pretty doggie, so did not answer them.. as they probably were looking for troubles.

Tuesday Feb 2, 2016 #

9 AM

Commute to work or back 29:00 [3] 10.1 km (20.9 kph) +51m
shoes: Merida Scultura 5000 (2017)

After school's round, Yael dropped me at the Causeway bridge as the bike was in service, Fai did a great job!
https://www.strava.com/activities/483917219

6 PM

Commute to work or back 49:00 [1] 20.0 km (24.5 kph) +97m
shoes: Merida Scultura 5000 (2017)

From office to home via The Rise..https://www.strava.com/activities/484129594

C • The Rise 2

7 PM

Basketball 50:00 [2]

Tough game, 6 assists, 2 layups, played a bit extra

Monday Feb 1, 2016 #

8 AM

Commute to work or back 56:00 [1] 19.5 km (20.9 kph) +87m
shoes: GIANT XTC 29er 2016

Road bike in service (otherwise they won't climb 3 dams..) so took the XTC to the office..went through Belmont today..still was very windy )-;/

https://www.strava.com/activities/483240695

6 PM

Commute to work or back 55:00 [3] 20.5 km (22.4 kph) +67m
shoes: GIANT XTC 29er 2016

Had busy day.. so postponed the fitness session..
https://www.strava.com/activities/483403978

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