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 | |
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| Commuting on bike from Gungahlin to Mitchell, ACTAS, Fitsense and then back to Gungahlin. |
Monday Feb 12 |
| Note | |
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| 90 minute massage and 30 minutes of stretching. Did 4/5 of my knee rehab today. |