Training Archive: candymanIn the 31 days ending 2007-01-31:
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| M | T | W | 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 Jan 30 | ||
| Cycling (Shortened Backwards Pete) 2:05:23 [2] 53.42 km (2:21 / km) +405m 2:16 / km | |
| ahr:138 max:175 | ||
| From Gungahlin backwards around Pete except cutting out Holt and then on to a cafe in Barton. Had a 30 min break and then rode back to Belconnen for work. Rode with Sebba and Kez. Sebba's cadence must have been half mine for the ride, still his legs are about twice the size as well.
Max EPOC 74ml/kg Max O2 45ml/kg Training effect 2.8 | ||
| C • cadence 5 | ||
| Cycling (ride home) 26:20 [2] 12.31 km (2:08 / km) +82m 2:04 / km | |
| Ride home from Belconnen to Gungahlin. | ||
| Water Running (Monna Fartlek) 1:00:00 [2] 1 km (1:00:00 / km) | |
| At the chlorine bowl with Kez. | ||
Sunday Jan 28 | ||
| Cycling (Extended Pete) 2:20:00 [2] 62.39 km (2:15 / km) +505m 2:09 / km | |
| slept:6.5 | ||
| Rode to the Yellow house to meet Kez and waited a few minutes to see if Sebba or Tommie were coming. Headed around the lake and then to Cook and rode Tour de Pete finishing at Cafe Mako in Gungahlin. Had some raison toast an a coffee, found out that the owners brother was great mates with Crakey. | ||
Saturday Jan 27 | ||
| Running (jogging) 30:00 [1] 5 km (6:00 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| Warm up with Kel and Sarah before their session. Did a few drills and then cooled down with Kel once she had finished her session. Knee a little sore around one of the scars near my patella tendon, got to do a bit of massage on it I think. | ||
Friday Jan 26 | ||
| Cycling (Tour de Pete) 1:45:00 [2] 50 km (2:06 / km) +360m 2:02 / km | |
| ahr:139 max:166 | ||
| Crusie around Pete with Clucas, only the truly dedicated athleteswere out this morning. Having said that I cut the ride short when i got back to Gunghers, I could already taste breakfast at Cafe Mako.
Max EPOC 61 ml/kg Max O2 42 ml/kg/min Training Effect 2.5 | ||
Thursday Jan 25 | ||
| Water Running (Monna Fartlek) 45:00 [2] 0.5 km (1:30:00 / km) | |
| Got to love Monna Fartlek, I've done it three days in a row now! | ||
Wednesday Jan 24 | ||
| Cycling intervals (Monna Fartlek (indoor)) 40:00 [3] 22 km (1:49 / km) | |
| Liked it so much last night in the pool I decided to do it again today on the inddor trainer. Pushed it pretty hard. | ||
| Note | |
| Did 30 minutes of pilates with Kel and Mari Winsor. Didn't feel enough like training to put it in my log. | ||
| C • thank goodnes you are creaming... 2 | ||
Tuesday Jan 23 | ||
| Water Running intervals (Monna Fartlek) 58:00 [2] 0.6 km (1:36:40 / km) | |
| Met up with Tom at the chlorine bowl for a chat, we figured while we were there we might as well do a bit of water running. | ||
Monday Jan 22 | ||
| Cycling (Commute) 50:00 [2] 25 km (2:00 / km) | |
| Rode to Aranda to have a meeting with Hanny and then into Fitsense for some work. | ||
Sunday Jan 21 | ||
| Cycling (Backwards Pete) 1:45:00 [3] 47.98 km (2:11 / km) | |
| ahr:140 max:186 | ||
| With Kez and Tom, did Pete backwards then added in a loop around Lake BG. Finished up at Cafe Essen for some French Toast and a Coffee, managed to convince Kel to come for a coffee so i got a lift home instead of riding back to Gunghers into the headwind.
Max EPOC 85 ml/kg Max O2 47 ml/kg/min Training Effect 3.0 | ||
Saturday Jan 20 | ||
| Running (Second Run) 15:00 [1] 3 km (5:00 / km) | |
| shoes: Brooks Adrenaline Mogo | ||
| Second run, knee didn't feel quite as good i think beacause it was a little stirred up from Thursdays run. Its going to be a slow recovery but I can do lots more cycling and water running now and start getting back into shape. | ||
Thursday Jan 18 | ||
| Running (First Run) 13:00 [1] 2 km (6:30 / km) | |
| ahr:135 max:148 shoes: Brooks Adrenaline Mogo | ||
| Got the all clear from the surgeon yesterday to start running so had my first run since the surgery today. Decided to go out on the same course as my last attempt before the surgery. Scarily felt similar for the first minute but then instead of getting worse it started to feel better! In the end the only thing that kept me from running longer was a bit of soreness around the scars from the arthroscopy.
My knee stability is crap and my VMO is almost nonexistant but that will all get better. Finished off doing 55 co-contraction step ups going up the stairs to help my VMO development. Efficiency 14.3 | ||
| C • Nice one! 3 | ||
Saturday Jan 6 | ||
| Cycling (Backwards Pete) 1:50:00 [2] 43.75 km (2:31 / km) +376m 2:25 / km | |
| ahr:125 max:176 | ||
| Ride in two parts
Gungahlin to Dickson 36km Max EPOC 21 ml/kg Max O2 40 ml/kg/min training effect 1.7 Dickson to Gungahlin 9.75km Max EPOC 66 ml/kg Max O2 43 ml/kg/min training effect 2.6 So I guess for the first part of the ride i was bludging on Kezza and Tom's wheels then worked a bit harder riding by myself back home. Was great to get out of the house and do some training outside, its a nice flat loop which i am sure will become very familiar over the next few weeks before i get back into running and hillier cycling. Wonder what sort of training effect i would get this afternoon if I wore the GPS.... not gonna happen however | ||
| C • wedding 9 | ||
Wednesday Jan 3 | ||
| Event: Ultimax 5-Days | ||