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Training Log Archive: nicki

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Hill training/Scrambling/Hiking5 16:40:00 45.05 72.5 2420
  Running11 15:27:00 76.55 123.2 1320
  Road Biking8 13:50:00 239.23(17.3/h) 385.0(27.8/h)
  Bike Commute4 3:25:00 15.53 25.0
  Crossfit/Gym/Weights/Core6 2:00:00
  Walking1 45:00
  Yoga1 30:00
  Total26 52:37:00 376.36 605.7 3740

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Friday Jan 31, 2014 #

Crossfit/Gym/Weights/Core 30:00 [3]

Thursday Jan 30, 2014 #

Road Biking 1:30:00 [3] 43.0 km (28.7 kph)

Running 35:00 [3] 6.2 km (5:39 / km)

Crossfit/Gym/Weights/Core 10:00 [3]

Wednesday Jan 29, 2014 #

Road Biking 1:35:00 [3] 45.0 km (28.4 kph)

Yoga 30:00 [3]

Tuesday Jan 28, 2014 #

Running 2:45:00 [3] 28.5 km (5:47 / km) +120m 5:40 / km

Big run day.....mostly on pavement. I haven't run for that long on pavement for years! It actually felt pretty good. Aiming to crack 60 hours of training for the month of January and I only have 3 days left to bang out 12.5 hours. Yikes!

Monday Jan 27, 2014 #

Road Biking 1:25:00 [3] 43.0 km (30.4 kph)

Speedy ride this morning which might have had something to do with the 4 espressos (2x long mach) I had in Freo!!!

Sunday Jan 26, 2014 #

Running 1:05:00 [3]

A bit of running, a bit of powerwalking, some stair repeats at the bottom of Adelma St and then a big set of double-unders. Hit a record 44 uninterrupted today.

mostly it was just too hot.

Bike Commute 1:30:00 [3] 25.0 km (16.7 kph)

Cruisy ride down to Perth to see the Australia day shenanigans

Saturday Jan 25, 2014 #

Road Biking 1:35:00 [3] 43.0 km (27.2 kph)

Short river loop

Friday Jan 24, 2014 #

Bike Commute 45:00 [3]

Hill training/Scrambling/Hiking 1:10:00 [3] 7.5 km (9:20 / km) +420m 7:18 / km

Kakoda Steps x 7, with 1x pagoda hill sprint, 50x double unders and 10x burpees in between.

Wednesday Jan 22, 2014 #

Running 40:00 [3]

Recovery run #2

Tuesday Jan 21, 2014 #

Running 30:00 [3]

Recovery beach run

Monday Jan 20, 2014 #

Hill training/Scrambling/Hiking 4:00:00 [3] 20.0 km (12:00 / km)

Cape to cape cont......http://nickirehn.blogspot.com.au/2014/01/the-cape-...

Sunday Jan 19, 2014 #

Hill training/Scrambling/Hiking 8:00:00 [3] 45.0 km (10:40 / km)

Cape to cape from 4 pm til midnight.

Friday Jan 17, 2014 #

Running 2:35:00 [3] 22.0 km (7:03 / km)

Barefoot run from Cott to Scarbs and back. Definitely a little too far on barefeet.

Thursday Jan 16, 2014 #

Running 1:25:00 [3] 16.0 km (5:19 / km) +150m 5:04 / km

Tempo run to Kings Park and around Dalkeith + Kakoda Steps and DNA tower (once each).

Wednesday Jan 15, 2014 #

Crossfit/Gym/Weights/Core 20:00 [3]

Tuesday Jan 14, 2014 #

Road Biking 2:20:00 [3] 63.0 km (27.0 kph)

Big Loop

Monday Jan 13, 2014 #

Hill training/Scrambling/Hiking 2:00:00 [3] +1100m

Kakoda Steps x 25

Bike Commute 35:00 [3]

Sunday Jan 12, 2014 #

Walking 45:00 [3]

Too hot to be alive. Soft sand walk at the beach.

Crossfit/Gym/Weights/Core 20:00 [3]

Saturday Jan 11, 2014 #

Road Biking 1:35:00 [3] 43.0 km (27.2 kph)

Got going late today which was a mistake seems it is going to be 44 degrees!! Already stinking hot by 6.30 am. Started out with a soft pedal seems my legs were so sore from yesterday's stair-fest but got coerced into jumping on the back of a small bunch in East Freo - three old guys who were jealous of my vintage steel Colnago and wanted to talk about it and ooh-ah. We rode together until Applecross and then they went for coffee so I peeled off on my own again and tootled home.

I'm going to start keeping a tally of the number of people who comment on my bike. I had another guy fly by at the speed of sound and yell out, "Nice bike" as he passed.

Friday Jan 10, 2014 #

Bike Commute 35:00 [3]

Hill training/Scrambling/Hiking 1:30:00 [3] +900m

Kakoda Memorial Steps x 20 before the real heat of the day. Although when I started at 6am it was still too hot.

Wednesday Jan 8, 2014 #

Running 30:00 [3] 5.0 km (6:00 / km)

Paddock run

Crossfit/Gym/Weights/Core 20:00 [3]

Tuesday Jan 7, 2014 #

Road Biking 2:15:00 [3] 63.0 km (28.0 kph)

Big loop

Monday Jan 6, 2014 #

Running 1:55:00 [3] 17.0 km (6:46 / km)

Barefoot soft sand run from Cottosloe to Brighton.

Crossfit/Gym/Weights/Core 20:00 [3]

Running 12:00 [3] 2.5 km (4:48 / km)

Quick run to drop off the car.

Saturday Jan 4, 2014 #

Running 1:55:00 [3] 18.0 km (6:23 / km) +500m 5:37 / km

Kalamunda to Camel Farm and back on the Bib Track.

Thursday Jan 2, 2014 #

Running 1:20:00 [3] 8.0 km (10:00 / km) +550m 7:27 / km

A Kings Park loop + 11 x Kakoda steps

Wednesday Jan 1, 2014 #

Road Biking 1:35:00 [3] 42.0 km (26.5 kph)

Very short loop to kick off the New Year. Pete had a crash on the Papa's ride and ended up finding me in Applecross so we rode gently home from there together.

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