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Training Log Archive: Post

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Cycle14 17:06:12 305.22(3:22) 491.2(2:05)
  Walking5 3:23:00
  Running5 2:16:11 7.02 11.3
  Ripstik3 1:06:00
  Weights2 37:00
  Total26 24:28:23 312.24 502.5
averages - sleep:7.2 weight:76.4kg

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Sunday Feb 28, 2010 #

Ripstik (Core) 22:00 [1]

Saturday Feb 27, 2010 #

Note
(rest day)

Friday Feb 26, 2010 #

Ripstik (Core) 22:00 [1]

Running 30:06 [2]
shoes: Brooks Adrenaline 2

Thursday Feb 25, 2010 #

6 AM

Cycle (Road) 1:08:06 [4] 34.7 km (1:58 / km)
slept:7.5

Decided to go for a ride before work and not commute in, to save myself from riding home in the afternoon 40 degree heat. South to ocean reef road, north along the lake, then past burns beach rd to hester drv, and back along connelly. Traffic not bad.

Wednesday Feb 24, 2010 #

6 AM

Ripstik 22:00 [1]

Working on my core.
6 PM

Running 21:29 [2]

Short run with Cooper in the afternoon heat.

Tuesday Feb 23, 2010 #

Cycle tempo (Commute) 23:10 [4] 10.8 km (2:09 / km)

Had to drive to the parents to pick up my bike, so decided to do a high intensity short tempo ride to work, and will do another one this afternoon.

Cycle (Commute) 19:35 [5] 10.8 km (1:49 / km)

Monday Feb 22, 2010 #

Running (Kings Park) 42:14 [2] 7.5 km (5:38 / km)

Went a slightly shorter distance today but took longer. Noticed a slight ITB twang still occurs after about 32 minutes of running. My trusty physio and I are right onto this, and i'm increasing the number of glute exercises, including a return to the ripstik.

Saturday Feb 20, 2010 #

Cycle (Road) 1:24:04 [3] 38.5 km (2:11 / km)

Had a wedding today, so didn't want to wear myself out and do too much.

Friday Feb 19, 2010 #

Walking (Commute) 36:00 [1]

Thursday Feb 18, 2010 #

6 AM

Cycle (Road) 37:07 [3] 19.1 km (1:57 / km)
slept:6.5

Short ride before work, didn't want to do anything too hard today. Conditions were completely windless so went very fast for such a high cadence solo session!

Wednesday Feb 17, 2010 #

7 PM

Running (Lake Monger) 17:00 [3] 3.8 km (4:28 / km)
slept:8.0 shoes: Brooks Adrenaline 2

Just a light run at fairly brisk pace for wednesday jog club.

Tuesday Feb 16, 2010 #

Cycle (Commute) 23:40 [2] 10.8 km (2:11 / km)

Just a short ride from Gwelup. Bike is running alot better after the mini service i gave it yesterday.

Cycle (Commute) 55:24 [3] 26.4 km (2:06 / km)

Monday Feb 15, 2010 #

Running (Lake Monger) 25:22 [2]
shoes: Brooks Adrenaline 2

Saturday Feb 13, 2010 #

Cycle (Road) 1:35:08 [3] 45.0 km (2:07 / km)
slept:6.0

Not such a long one today. I woke up at 2am and couldn't get back to sleep for 2 hours. I was going to join a bikeforce ride but i just slept through the 5:30 alarm. Bike is running a bit rough. Urgently needs a degrease and a gear adjustment.

Thursday Feb 11, 2010 #

Walking (Commute) 40:00 [1]

Wednesday Feb 10, 2010 #

Cycle (Commute) 55:30 [3] 26.8 km (2:04 / km)
slept:7.5

Legs felt fresh this morning, though left hamstring still sore. I think the walking and all the stretching i've been doing have helped.

Cycle (Commute) 56:25 [2] 27.1 km (2:05 / km)

Very cruisey ride home, high cadence. Left hamstring is still sore from a few days ago, didn't want to push it at all. Will have an easy end to this week, then next week i will throw running back into the mix again.

Tuesday Feb 9, 2010 #

Walking 36:00 [1]

Monday Feb 8, 2010 #

Cycle (Commute) 56:01 [2] 26.7 km (2:06 / km)

Had nothing in me tonight.
7 AM

Cycle (Commute) 57:14 [4] 28.0 km (2:03 / km)
slept:8.0

Saturday Feb 6, 2010 #

6 AM

Cycle long (Road) 2:43:12 [3] 77.9 km (2:06 / km)
slept:6.75 weight:76.4kg

First long ride i've had in a while, and i'm having the week off running so why not. Went completely solo today. Joondalup to Crawley bay, along the river to Burswood, and back up the freeway to Joondalup. Tired.

Friday Feb 5, 2010 #

Walking (Commute) 51:00 [1]

Weights (Core) 15:00 [1]

3 x 30 sit ups; 3 x 20 side crunches.

Thursday Feb 4, 2010 #

Note
slept:7.0 (rest day)

I should really go for at least a walk today but I won't have time

Wednesday Feb 3, 2010 #

7 AM

Cycle (Commute) 1:00:44 [4] 26.9 km (2:15 / km)
slept:7.5

Rode against a strong wind into Leederville, and had to put more effort in to make it to work on time. Looking forward to the ride home!
5 PM

Cycle (Commute) 55:25 [3] 27.9 km (1:59 / km)

Much better ride, there were alot of people out to race tonight. Called in at the shops for some bread

Tuesday Feb 2, 2010 #

Walking 40:00 [1]

Monday Feb 1, 2010 #

Cycle (Commute) 56:41 [2] 26.9 km (2:06 / km)

Very cruisey ride home, had the wind behind me for assistance.

Weights (Core) 22:00 [1]

4 x 30 sit ups; 4 x 20 side crunches; 3 x leg raises
7 AM

Cycle (Commute) 58:46 [3] 26.9 km (2:11 / km)

Woke up with leg muscles very tired. Only a slight headwind on the ride in this morning but it was a struggle all the way.

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