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Training Log Archive: Post

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Cycle10 9:58:31 166.15(3:36) 267.4(2:14)
  Running10 5:04:20 35.26 56.74
  Walking4 3:15:00
  Boxing2 2:00:00
  Total23 20:17:51 201.41 324.14

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Thursday Apr 30, 2009 #

Cycle (Commute) 55:56 [4] 26.0 km (2:09 / km)

Extended ride through Kings Park to get some hills in.

Cycle (Commute) 22:06 [4] 10.8 km (2:03 / km)

Wednesday Apr 29, 2009 #

Cycle (Commute) 25:00 [2] 10.9 km (2:18 / km)

Cycle (Commute) 21:22 [4] 10.5 km (2:02 / km)

Gears are working perfectly, i've essentially got a new bike.
C • So- 2

Tuesday Apr 28, 2009 #

Running (Lake Monger) 24:46 [2] 4.4 km (5:38 / km)
shoes: Brooks Adrenaline 2

Monday Apr 27, 2009 #

Cycle (Road) 1:42:16 [1] 43.2 km (2:22 / km)

Very slow return ride to Cottesloe. A brand new shiny cassette and chain doesn't function well if the gears aren't tuned. Had to ride cautiously until i checked it in to the sick bay at the bike store.

Saturday Apr 25, 2009 #

Running (Carine open space) 38:51 [2] 7.34 km (5:18 / km)
shoes: Brooks Adrenaline 2

Friday Apr 24, 2009 #

Running (Lake Monger) 22:52 [2] 4.4 km (5:12 / km)

Thursday Apr 23, 2009 #

Cycle (Commute) 24:34 [3] 10.9 km (2:15 / km)

Cycle (Commute) 23:47 [3] 10.4 km (2:17 / km)

Riding cautiously to the bike store to get an overdue service. Gears were unpredictable as a result of the chain reaching the end of it's lifespan.

Wednesday Apr 22, 2009 #

Walking (Commute) 40:00 [1]

Running 23:08 [2] 4.5 km (5:08 / km)
shoes: Brooks Adrenaline 2

Run home from the train station. I've decided i need a dedicated running backpack that doesn't bounce around.

Tuesday Apr 21, 2009 #

Cycle (Commute) 26:32 [3] 12.0 km (2:13 / km)

Cycle (Commute) 21:16 [5] 10.7 km (1:59 / km)

Monday Apr 20, 2009 #

Running 31:39 [3] 5.9 km (5:22 / km)
shoes: Brooks Adrenaline 2

Dropped my car off at the QBE service centre and ran to work from there.

Sunday Apr 19, 2009 #

Cycle (Road) 1:07:20 [4] 32.0 km (2:06 / km)

Finally got to go for a weekend ride! Went up Ewen st then along the coast to Swanbourne, and back to Karrinyup via Floreat. Legs felt really fresh, perfect sunny still conditions for riding. Should've gone for longer, but didn't want to overdo it.

Friday Apr 17, 2009 #

Walking (Commute) 40:00 [1]

Was going to go for a run this morning, but my right calf was really sore. Was sore yesterday too. I must have pulled it somehow at boxing, but didn't feel it then. Gave it a massage last night.

Thursday Apr 16, 2009 #

Cycle (Commute) 25:35 [2] 11.0 km (2:20 / km)

Cycle (Commute) 23:38 [3] 10.7 km (2:13 / km)

Wednesday Apr 15, 2009 #

Walking (Commute) 40:00 [1]

Walking (Commute) 40:00 [1]

Boxing 1:00:00 [3]

Skipping, sparring, and circuits

Tuesday Apr 14, 2009 #

Cycle (Commute) 35:26 [3] 14.5 km (2:27 / km)

Cycle (Commute) 22:30 [3] 10.7 km (2:06 / km)

Monday Apr 13, 2009 #

Running 38:53 [2] 7.0 km (5:33 / km)
shoes: Brooks Adrenaline 2

Trigg hills with chump.

Thursday Apr 9, 2009 #

Walking (Commute) 35:00 [2]

Wednesday Apr 8, 2009 #

Running 18:56 [3] 3.8 km (4:59 / km)

Small run before work.

Tuesday Apr 7, 2009 #

Note
(rest day)

Monday Apr 6, 2009 #

Cycle (Commute) 26:00 [2] 10.9 km (2:23 / km)

Cycle (Commute) 26:26 [1] 10.6 km (2:30 / km)

Minimal effort.

Sunday Apr 5, 2009 #

Running (Asics Bridges) 44:58 [4] 10.0 km (4:30 / km)
shoes: Brooks Adrenaline

Felt light and relaxed the whole way through, stepped it up a bit for the final 3k's. It was nice to run a race without 'racing'. Despite this i did better than i thought, was aiming for about 48-50 minutes. Pace at the start was good, I didn't get caught up in any silliness.

Dickhead of the day goes to the cyclist not only trying to ride against the pack on the path across the narrows bridge, but shaking his head and mouthing off to runners while doing it. All when he could've taken the option of riding on the path on the other side of the bridge. I hope he fell into the river.

Signs weren't at every km but i took splits when i saw one:
1k - 4:33 mins
5k - 18:04 mins
6k - 4:41 mins
7k - 4:41 mins
8k - 4:30 mins
10k - 8:27 mins

Running warm up/down 10:00 [1]

Saturday Apr 4, 2009 #

Note
(rest day)

Friday Apr 3, 2009 #

Running (Lake Monger) 23:16 [3] 4.4 km (5:17 / km)
shoes: Brooks Adrenaline 2

Thursday Apr 2, 2009 #

Cycle (Commute) 25:03 [2] 11.0 km (2:17 / km)

Cycle (Commute) 23:44 [3] 10.6 km (2:14 / km)

Boxing 1:00:00 [3]

Skipping, sparring, combos.

Wednesday Apr 1, 2009 #

Running 27:01 [3] 5.0 km (5:24 / km)
shoes: Brooks Adrenaline 2

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