Sunday Nov 25 |
 | swimming race (Triathlon) 7:30 [4]0.3 km (25:00 / km) | |
| slept:7.0 |
| Triathlon in West Lakes. The water wasnt as bad as I expected and I managed to swim in a pretty straight line and all freestyle. Came out of the water about halfway down the field: 20ish. |
| riding race (Triathlon) 25:15 [5]13 km (1:57 / km) | |
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| Had a slow start trying to get my feet in the pedals and then took off fast. Completely flat course but a bit windy, legs working really hard the whole way and I gained quite a few places.
Time included most of the change overs |
| running race (Triathlon) 13:30 [5]3 km (4:30 / km) vdot: 41.8 | |
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| Legs felt terrible for the first 5mins, then they started feeling more normal and I was surprised that I could take over so many people who looked like they were way in front. |
| riding 45:00 [3] | |
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| Between finish and presentations Kay and I rode to Semaphore, watched a cycling race and rode past yummy smelling food at the street markets. Legs a bit tired.
I didnt get lucky in the randon draw prizes but was 1st W20-24. Not sure overalL result. |
| strength and cond 20:00 [2] | |
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| just a small bit of core work, but not so easy! |
Saturday Nov 24 |
| riding 1:45:00 [3] | |
| slept:9.0 |
| Rode over to Norton Summit rd only to find it was closed for the classic Adelaide, then rode over to Gorge rd and got a little way up before finding that it was also closed..so went up Montacute rd, Institute rd and back finally getting fed up with trying to find 2hrs worth of riding. |
Friday Nov 23 |
| running 33:00 [3] | |
| slept:5.0 |
| Run round wildflower garden, felt good, felt like i was flying along..unexpected given lastnights antics.
Guiltily didnt have time for long run, and didnt manage to go for a ride yesterday :( badbad! |
Thursday Nov 22 |
| strength and cond 40:00 [3] | |
| slept:9.0 |
| core |
Wednesday Nov 21 |
| swimming 40:00 [3]1.5 km (26:40 / km) | |
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| -10x 50m with 20sec rec
-4x 100m
-300m fast
Didnt time anything, it was pretty boring but I feel like im getting better. |
| riding 40:00 [3] | |
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| Rode home from the pool a longer way, mostly gentle uphill, so hardish effort.. |
| running 53:00 [3] | |
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| PM run over to the wildflower garden and around the tracks for a bit. Towards the end I ran 3x 400m around the oval (1:50ish..pretty slow i know but legs a bit tired, not unexpected) |
Tuesday Nov 20 |
| running long 1:36:00 [3] | |
| ahr:155 max:180 slept:8.0 |
| Long Morialta run. Ran from home (18mins) and met the others, then we ran up to deep view, then Jenny and I went up central track, moores rd and down to 3rd falls the back way. Was great to make the most of the cool weather and nice to be 'on top of the world' as it always feels up there.
Jenny was quite quick, I felt good, legs only feeling a bit tired in the last 5 mins.
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Monday Nov 19 |
| riding 56:00 [3] | |
| slept:8.0 |
| Rode early over to Athelstone then up the Gorge rd, then up the corkscrew for a bit to check out our old swimming holes- couldn't resist a daring dip to cool off...
Pushed the whole thing trying to keep up some good speed, especially up the gorge.
Then back down the gorge and home to bacon & eggs, just how a monday morning should be! |
| strength and cond 30:00 [1] | |
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| Core. Feel I need to get back into some more of this. |