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Training Log Archive: nicki

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m
	Road Biking	11	25:50:00	387.74	(15.0/h)	624.0	(24.2/h)	1200
	Crossfit/Gym/Weights/Core	13	11:45:00
	Running	9	7:11:00	37.84		60.9		325
	Walking	4	4:55:00	16.47		26.5		220
	Orienteering	1	45:00	5.28	(8:31)	8.5	(5:18)	75
	Swimming	1	25:00
	Total	30	50:51:00	447.33		719.9		1820
averages - weight:65.9kg

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Wednesday Jan 30, 2019 #

Road Biking 3:00:00 [3] 74.0 km (24.7 kph) +160m

Full river loop (incl. Claremont) and back up coast to Karrinyup

Tuesday Jan 29, 2019 #

Road Biking 2:05:00 [3] 52.0 km (25.0 kph) +75m

Monday Jan 28, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [4]

Partner WOD

1000 m row buy-in

2x
20 burpees
40 wall balls
60 KBS (16 kg)
80 box jumps
100 sit-ups
120 cal assault bike
180 sec plank
200 DUs

Sunday Jan 27, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [4]

assult bike, prowler push, DB complex - 18 min AMRAP

Saturday Jan 26, 2019 #

Road Biking 3:30:00 [3] 80.0 km (22.9 kph) +200m

Big big loop to check out all the beginnings of the Australia Day festivities

Friday Jan 25, 2019 #

Road Biking 2:05:00 [3] 52.0 km (25.0 kph) +75m

To Freo and back

Thursday Jan 24, 2019 #

Running 50:00 [3] 8.5 km (5:53 / km)

Down to City Beach to meet Trace.

Wednesday Jan 23, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

WOD 1 - 500 m row, 30 sit ups, 30 bicep curls, 3 pull ups (x3)
WOD 2 - 1 min ski-erg, battle ropes, V-sits (x3)

prowler push (x4), assault bike warm-up

Tuesday Jan 22, 2019 #

Walking 1:20:00 [1] 9.0 km (6.7 kph) +150m

Walk/run with the dog - Trigg Bushland and Trigg Beach loop

Monday Jan 21, 2019 #

Road Biking 2:40:00 [3] 61.0 km (22.9 kph) +110m

River loop

Sunday Jan 20, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [4]

18-15-12-9-6-3 calories on assault bike (0:30 RI)

4 rounds
30 m walking lunges with 10 kg overhead
30 box jumps
20 wall balls
10 pushups

core tabata
bicep superset

Saturday Jan 19, 2019 #

Event: Sorrento (Metro Series 9)

Road Biking 2:10:00 [3] 52.0 km (24.0 kph) +75m

To Freo and back for coffee at Il Cibo. Left a bit late this morning considering how hot it is going to be. By the time we got home around 9.30, it felt like my head was going to explode from the ferocity of the the sun on my forehead. Already about 35 degrees!!! It's going to be a stinker today.

Forgot sunscreen before leaving the house but thank goodness for Australia - free sunscreen from the surf lifesavers at Floreat beach.

There were just so many people the entire length of the coastline.

Orienteering 45:00 [5] 8.5 km (5:18 / km) +75m 5:04 / km

I think the shortest route was about 8.1 km. 36 degree afternoon. Hilly terrain. Nearly died. Resuscitated by beach swim at end, but 3 hrs later my head still feels like it will explode.

Friday Jan 18, 2019 #

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

Easy morning run with Daryl and Linda at Busso

Crossfit/Gym/Weights/Core 20:00 [2]

Thursday Jan 17, 2019 #

Running 1:20:00 [3] 13.5 km (5:56 / km)

Beach run

Wednesday Jan 16, 2019 #

Road Biking 2:35:00 [3] 61.0 km (23.6 kph) +100m

Tuesday Jan 15, 2019 #

Crossfit/Gym/Weights/Core 45:00 [3]

Monday Jan 14, 2019 #

Road Biking 2:05:00 [3] 52.0 km (25.0 kph) +75m

Down to Freo and back

Walking 1:35:00 [1] 10.0 km (6.3 kph)

Bridges Walk with Liz

Sunday Jan 13, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [5]

The Don

66 Deadlifts (77 lb)
66 Box Jump (20 in)
66 Kettlebell swings (12 kg)
66 V-sits
66 Sit-Ups
66 Jumping Pull-Ups
66 Thrusters (33 lb)
66 Wall Ball Shots (14 lb)
66 Burpees
66 Double-Unders

Running 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km

Easy warm-up run around Lake Claremont

Saturday Jan 12, 2019 #

Road Biking 2:20:00 [3] 61.0 km (26.1 kph) +150m

Big loop from Karrinyup. Left the house before 6.30 am. Headed out down the West Coast Hwy to Freo for mandatory Il Cibo coffee. Found ourselves right in the thick of the Saturday riding groups...about 10 separate groups of 20+ cyclists either passed us or got passed by us. It was definitely the silly-hour....bikes and bikers EVERYWHERE. I was suprised that I could put in any kind of intense overtaking effort on just my 3rd road bike in a year. Gorgeous gorgeous morning with the ocean looking very inviting.

After coffee we headed east around the river and continued to get tangled in different groups until the freeway. Then it thinned out and we motored back up to Karrinyup. Home by 9.15 am, just as it was getting very hot.

Definitely starting to feel like a rider again with a good pace.

Friday Jan 11, 2019 #

Road Biking 1:35:00 [3] 37.0 km (23.4 kph) +180m

Thursday Jan 10, 2019 #

Crossfit/Gym/Weights/Core 1:10:00 [3]

5 rounds of

12 deadlifts
9 hang cleans
6 push jerk
(25 kg)

8x prowler push
Run home

Wednesday Jan 9, 2019 #

Crossfit/Gym/Weights/Core 50:00 [3]

50 cal row
50 S2O 9kg DBs
50 DUs
50 sit-ups
50 DUs
50 lunges
50 DUs
50 pushups

Road Biking 1:45:00 [3] 42.0 km (24.0 kph)

Short river loop

Tuesday Jan 8, 2019 #

Running 1:00:00 [3]

Crossfit/Gym/Weights/Core 30:00 [2]

Intro session at ROM

Air squats, deadlifts and pushups

Monday Jan 7, 2019 #

Walking 1:00:00 [3] 7.5 km (7.5 kph) +70m

Swimming 25:00 [2]

Sunday Jan 6, 2019 #

Running 45:00 [3] 7.2 km (6:15 / km) +100m 5:51 / km

A jog to the beach with some hill climbs on a really HOT morning.

Saturday Jan 5, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

Running (Metro-O) 41:00 [5] 7.2 km (5:42 / km) +25m 5:36 / km

Was really happy with my route but ran right past a control without punching by accident so came back one control short. I removed my results from the standings!

Friday Jan 4, 2019 #

Walking 1:00:00 [3]

Thursday Jan 3, 2019 #

Crossfit/Gym/Weights/Core 1:10:00 [3]

50 step ups with 6 kg DBs
40 situps
30 cal bike
20 KBS (16 kg)
10 turkish getups (8kg)

x2

Wednesday Jan 2, 2019 #

Running 1:30:00 [3] 13.5 km (6:40 / km) +180m 6:15 / km
weight:65.9kg

To the watertower and back

Tuesday Jan 1, 2019 #

Running 15:00 [3] 2.5 km (6:00 / km)

Crossfit/Gym/Weights/Core 1:00:00 [4]

50 burpees
400 m run
100 push-ups
400 m run
150 walking lunges
400 m run
200 air squats
400 m run
150 walking lunges
400 m run
100 push-ups
400 m run
50 burpees

57 min
Yep, that’s going to hurt tomorrow!

C • New YEARS resolution? 2

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