Training Archive: candymanIn the 28 days ending 2007-02-28:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||
| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||
Tuesday Feb 27 | ||
| Running (Cairns Lagoon Run) 20:00 [2] 4 km (5:00 / km) | |
| ahr:130 max:169 shoes: Brooks Adrenaline Mogo | ||
| Ran into town to get some cash out and then down to the lagoon for a swim. Can't quite decide if my knee is feeling really good or not very good. Definitely good that it was okay backing up running today after doing a solid 30 mins yesterday | ||
| C • Eye candy 3 | ||
Monday Feb 26 | ||
| Running (Cairns Foreshore Run) 30:00 [3] 6 km (5:00 / km) | |
| ahr:150 max:171 shoes: Brooks Adrenaline Mogo | ||
| Run along the Cairns foreshore with Wisbey. It was 6:30am and raining but felt much hotter than any other training i have done recently. | ||
Sunday Feb 25 | ||
| Mountain Biking 2:15:00 [1] 36.27 km (3:43 / km) +475m 3:30 / km | |
| ahr:130 max:184 | ||
| Easy MTB around Ainslie-Majura with Kez. Didn't really have a plan for what we were going to do and it showed.
Max EPOC 50 ml/kg Max O2 44 ml/kg/min Training Effect 2.3 | ||
Saturday Feb 24 | ||
| Cycling (Nanima Road Loop) 2:32:00 [2] 73 km (2:05 / km) +529m 2:01 / km | |
| ahr:135 max:191 | ||
| Gungahlin to Federal Highway then turn off towards Gundaroo, onto Murrumbateman Road, left onto Nanima and then back along Barton Highway and through Gold Creek to Mako Cafe in Gungahling. French Toast was so good! Had a Michael Clarke and a Gladstone.
Max EPOC 37 ml/kg Max VO2 44 ml/kg Training Effect 2.1 | ||
| C • gladstone small 2 | ||
Friday Feb 23 | ||
| Cycling (Tour de Pete) 2:03:08 [2] 58.91 km (2:05 / km) +463m 2:01 / km | |
| ahr:137 max:184 | ||
| Tour de Pete with Shep, Warlders, Andy Cowie, Hoggster, Sebba, Devil, and Acejase. All good until Acejase refused to join the rest of us at Deli Marco and went to Sfoglia by himself instead. Felt better about leaving him when the man himself, Pete Cowie, was at Deli Marco having breakfast when we got there.
As usual the toughest part of the ride was the timetrial from Gungahlin to Cook to get to the ride on time (avg HR 152) Max EPOC 83 ml/kg Max O2 47 ml/kg Training Effect 2.9 | ||
Wednesday Feb 21 | ||
| Running (jogging) 27:00 [3] 5.2 km (5:12 / km) +50m 4:57 / km | |
| ahr:159 max:171 shoes: Nike Structure Triax 9 | ||
| Run through the grasslands from Gungahlin and around the edge of Palmerston. Pouring with rain which was nice for a change. With Kel and Sarah so it was pretty quick.
Max EPOC 107 ml/kg Max O2 44 ml/kg Training effect 3.2 | ||
| C • FRWD 3 | ||
Sunday Feb 18 | ||
| Running (jogging) 30:00 [2] 5.5 km (5:27 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| Down at the coast for Warlders bucks weekend. Ran with the boys for the first 15 minutes of the long run and then turned back. Felt much better than run on Thursday, confidence that i could be racing by Easter is rising. With all the fishing, swimming and drinking I kind of missed most of my knee rehab exercises will stay on top of them this week. | ||
Saturday Feb 17 | ||
| Cycling (Congo loop) 1:40:48 [3] 47.59 km (2:07 / km) +404m 2:02 / km | |
| ahr:155 max:182 | ||
| With Tom Q from Congo to Moruya than along the Princes Hwy towards Batemans bay. Turned off and headed down towards the coast and came back along the river. Great ride with quite a few shirt sharp climbs. Got stung 7 times by a wasp that flew down my cycle top about 20 minutes before we got home. Was pretty hot. | ||
Friday Feb 16 | ||
| Cycling (Tour de Pete) 1:53:09 [3] 54.12 km (2:05 / km) | |
| ahr:136 max:171 | ||
| Tour de Pete, starting form Gungahlin then finishing at Dickson - at Deli Marco this time. Also rode form Dickson the work in Belconnen and then from Belconnen home to Gungahlin but didn't include that as training.
Max EPOC 93ml/kg Mas O2 44ml/kg/min Training effect 3.0 | ||
Thursday Feb 15 | ||
| Running (jogging) 25:00 [2] 4.4 km (5:41 / km) +27m 5:31 / km | |
| ahr:139 max:155 shoes: Nike Structure Triax 9 | ||
| Lolngest continuous run since knee op. Still sore around scars from operation but actually started to feel better after 20 minutes. i think the running will actually help break down the scar tissue. | ||
Tuesday Feb 13 | ||
| Note | |
| Commuting on bike from Gungahlin to Mitchell, ACTAS, Fitsense and then back to Gungahlin. | ||
Monday Feb 12 | ||
| Note | |
| 90 minute massage and 30 minutes of stretching. Did 4/5 of my knee rehab today. | ||
Sunday Feb 11 | ||
| Cycling (Tour de Wedding) 2:00:00 [3] 57.09 km (2:06 / km) +404m 2:02 / km | |
| ahr:152 max:187 slept:9.0 | ||
| Rode with Kez from Gunghers out Barton Highway and then to the end of Nanima Road and back. Went past Poachers Pantry hence Tour de Wedding. Kez had already done 2 hours before we started so i don't blame him for letting me do most of the work.
Max EPOC 96 ml/kg Max O2 49 ml/kg/min Training Effect 3.1 | ||
| Note | |
| Did 1/3 of my morning stretching strengthening program designed to get me back running as soon as possible. The aim is to try and do this every morning, it takes about 20-30 mins. The main problem is getting up early enough to fit it all in. | ||
Saturday Feb 10 | ||
| Note | |
| Aimed to ride into work at the Runners Shop today but the early morning rain put me off. Should have just hardened the fuck up. | ||
Friday Feb 9 | ||
| Cycling (Tour de Pete) 2:13:36 [3] 60.49 km (2:13 / km) +451m 2:08 / km | |
| ahr:141 max:174 | ||
| Tour de Pete with Warlders x 2, Jase, Kez and Devo. Finished off after Cafe with ride to work in Belco. Commuted home after work but i didn't even change into cycling gear so didn't include it.
Max EPOC 68 ml/kg Maz O2 44 ml/kg/min Training Effect 2.9 | ||
Thursday Feb 8 | ||
| Running (Jogging) 30:00 [2] 5 km (6:00 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| Warm up and cool down with Kel for her hills session. Knee felt a bit weird got to get stuck into more strengthening exercises. Got some good stuff to do from Rob Reid which should help. | ||
Saturday Feb 3 | ||
| Event: Waitangi 4 Day 2007 | ||
| Running (jogging) 25:00 [2] 4 km (6:15 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| Easy jog with Kel on the morning of the NSW Athletics Champs 800m final. Knee felt really good, could have gone further. Run must have helped Kel as she did a seasons best in the final that night. | ||
Thursday Feb 1 | ||
| Running (joggin) 20:00 [1] 3 km (6:40 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| jog with Kel, felt really shit legs really tired, knee comparatively not too bad but not fantastic. Working 50-60 hours a week doesn't seem to be helping my energy levels. | ||