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Training Log Archive: Post

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Cycle7 7:49:58 110.17 177.3
  Running12 4:49:31 13.36 21.5
  Ski Machine6 2:40:00 13.06 21.03
  Weights8 2:30:00
  Total24 17:49:29 136.59 219.83

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Friday Nov 30, 2007 #

Cycle tempo (RPM) 45:00 [4]

A full class again, but this time i dragged myself out of bed early enough to get a bike. A little sleepy to get started, not my best effort.

Thursday Nov 29, 2007 #

Running 27:13 [3]
shoes: Brooks Adrenaline

Some loop through Gwelup. Shins felt good, no pain.

Weights (Core) 15:00 [3]

2 exercises

Ski Machine 10:00 [4]

Warm up at the gym.

Wednesday Nov 28, 2007 #

Cycle tempo (Indoor) 40:00 [4]

Went into the gym this morning to the 6.15 class and expecting it to be dead but it was full! Everyone looked at the loser with no bike as i weaved through the class trying to find an empty one.

I didn't count on missing out so i did a session in front of the screens to the cross country setting. Not as good as RPM...or the real thing.

Tuesday Nov 27, 2007 #

Running 28:06 [3] 6.0 km (4:41 / km)
shoes: Brooks Adrenaline

Carine open space. Shin pain wasn't an issue. Coincidently, today i saw Duncan, had some x-rays taken, and have altered my strength training for my calf muscles. Maybe i can get into long runs by the end of summer?

Monday Nov 26, 2007 #

Ski Machine 20:00 [2] 3.6 km (5:33 / km)

Was feeling very slack.

Sunday Nov 25, 2007 #

Cycle race (Road) 1:30:55 [5] 53.0 km (1:43 / km)
shoes: Shimano SH-M072

Great Perth Bike Ride. I passed alot of people in the first 20 minutes through nedlands and claremont. Then found a strong rider and stuck with him from fremantle. From pt walter we found about 3 or 4 other strong riders and remained in that group at a strong pace til east perth.

There were alot of sharp turns on the course, and i had to work hard to catch up to my pack coming out of them. I was strong on the hills, i made up alot of time there.

Weights (Core) 20:00 [3]

4 exercises.

Friday Nov 23, 2007 #

Running 24:04 [3]
shoes: Brooks Adrenaline

Shin pain 2/5.

Thursday Nov 22, 2007 #

Ski Machine 35:00 [4]

Felt very strong, and pushed up the resistance.

Wednesday Nov 21, 2007 #

Running 28:28 [3] 5.5 km (5:11 / km)
shoes: Brooks Adrenaline

Run with Erin around Gwelup. Shin pain 2

Weights (Core) 20:00 [3]

3 exercises.

Monday Nov 19, 2007 #

Running 24:10 [3] 5.0 km (4:50 / km)
shoes: Brooks Adrenaline

The usual around Gwelup. Shin pain minimal. Felt in high spirits cos i'm ready to kick ass in my exam tomorrow!

Weights (Core) 20:00 [3]

3 exercises.

Sunday Nov 18, 2007 #

Ski Machine 30:00 [4] 6.0 km (5:00 / km)

Incremental resistance.

Saturday Nov 17, 2007 #

Running 24:31 [3] 5.0 km (4:54 / km)
shoes: Brooks Adrenaline

Local run to Carine. Shins hurt at first until warmed up, ok for rest of it. Shin pain 2/5.

Friday Nov 16, 2007 #

Weights (Core) 20:00 [3]

4 exercises.

Thursday Nov 15, 2007 #

Ski Machine (Gym) 35:00 [3] 7.1 mi (4:56 / mi)

Wednesday Nov 14, 2007 #

Running (Beach) 24:25 [3]
shoes: Brooks Beast

In the sand from Trigg to Scarborough and back. It was a good day for a swim, so i went in the avo.

Tuesday Nov 13, 2007 #

Cycle (Road) 1:28:16 [4] 39.16 km (2:15 / km)
shoes: Shimano SH-M072

Ride around the swan.

Monday Nov 12, 2007 #

Running 20:36 [3]
shoes: Brooks Adrenaline

Just toning back on the running time. Very minimal stuff.

Weights (Core) 20:00 [3]

4 exercises.

Saturday Nov 10, 2007 #

Running 21:06 [3]
shoes: Brooks Adrenaline

Local run around lake.

Thursday Nov 8, 2007 #

Running 20:48 [3]
shoes: Brooks Adrenaline

Local and minimal.

Wednesday Nov 7, 2007 #

Cycle (Road) 1:32:25 [4] 40.72 km (2:16 / km)
shoes: Shimano SH-M072

Went pretty hard into wind which was coming from all fronts. Into the city around the river and back.

Weights (Core) 15:00 [3]

2 exercises

Tuesday Nov 6, 2007 #

Ski Machine 30:00 [4]

Gradual build

Cycle (indoor bike) 10:00 [3]

Cool down from trainer workout.

Monday Nov 5, 2007 #

Running (Beach Run) 23:15 [3]
shoes: Brooks Beast

Morning run from Trigg to Scarbrough and back.

Weights (Core) 20:00 [3]

3 exercises.

Saturday Nov 3, 2007 #

Cycle (Road) 1:43:22 [4] 44.42 km (2:20 / km)

A tough afternoon ride with wind coming from multiple directions. Felt strong though.

Friday Nov 2, 2007 #

Running 22:49 [3]
shoes: Brooks Adrenaline

Shins were a little tight so will back off the duration of runs, again!

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