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Training Log Archive: Post

In the 31 days ending Mar 31, 2007:

	activity	#	time	miles		km		+m
	Cycle	8	10:06:14	136.06		218.96
	Weights	10	5:05:00
	Running	7	2:27:14	4.97		8.0
	Walking	3	2:03:07	3.73		6.0
	Ski Machine	3	1:30:00	6.62		10.65
	Orienteering	2	35:31	4.41	(8:03)	7.1	(5:00)		14 /	14c	100%
	Total	24	21:47:06	155.78		250.71			14 /	14c	100%
averages - sleep:7

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Friday Mar 30, 2007 #

Running 22:33 [2]
shoes: Brooks Beast

Herdsman lake

Thursday Mar 29, 2007 #

Cycle hills (Road) 1:05:13 [4] 28.71 km (2:16 / km)
ahr:152 max:181 shoes: Shimano SH-M072

Went along the coastal areas, attacked as many short and sharp hills that i could find.
Speed - Av 26.4, Max 48.4

Wednesday Mar 28, 2007 #

Running 19:40 [3] 4.0 km (4:55 / km)
ahr:161 max:174 shoes: Brooks Beast

Light run north side, COS

Weights (Core) 20:00 [3]

3 exercises

Tuesday Mar 27, 2007 #

Note

Calf massage

Walking 40:00 [2]

Morning stroll with dog

C • 2? 2

Monday Mar 26, 2007 #

Ski Machine 30:00 [3]

at the gym

Weights 40:00 [3]

Shoulders, Chest, 3 sets each, mid weights

Saturday Mar 24, 2007 #

Orienteering race (Sprint Series) 17:22 [5] 3.5 km (4:58 / km)
ahr:177 max:193 shoes: Brooks Beast

Sprint-O at Murdoch. Good course, nice location, don't get down to that neck of the woods too often. Concentration lapsing at the end. Consistent run overall, didn't vary speed much, found controls reasonably well.

Friday Mar 23, 2007 #

Cycle intervals (RPM class) 45:00 [4]
ahr:167 max:188

Thought i'd give this class a go, as was limited for time for a real ride.

Thursday Mar 22, 2007 #

Running 22:44 [3] 4.0 km (5:41 / km)
ahr:162 max:179 shoes: Brooks Beast

Rehab run around gwelup

Tuesday Mar 20, 2007 #

Ski Machine 30:00 [2] 5.2 km (5:46 / km)

Wasn't too intense, just something to do while reading through notes.

Weights 45:00 [3]

Shoulders, Chest, Triceps. Increasing weights.

Monday Mar 19, 2007 #

Running 23:27 [3]
ahr:163 max:181 shoes: Brooks Beast

Light run around Gwelup.

Sunday Mar 18, 2007 #

Cycle race (Freeway Bikehike) 44:36 [5] 29.26 km (1:31 / km)
ahr:174 max:188 shoes: Shimano SH-M072

Speed - Av 39.3km; Max 53km
My first ever road ride under race conditions. I had no idea what i was doing, it was quite a thrill! I found a pack halfway through the tunnel where it's easy to do 50k/hr, and remained with the same crew for most of the way.
There were 2 stacks, 1 major with about 10-12 going down pretty hard, and my amateur ass narrowly escaped both times! Luckily i was hanging on the flank for most of the ride.

After 2nd stack, i got dropped by what was left of the pack and after about 3km of struggle me and 2 other guys happily let the pack behind us catch up.

Interesting stuff, didn't have any ambitions, my aim was to treat it as a learning experience. I learnt that you can't really hear what people are yelling, and that stacks are alot scarier than seeing them on TV.

Cycle warm up/down 10:00 [2]

Didn't get much of a warm up or recovery in, breakfast was calling.

Friday Mar 16, 2007 #

Cycle (Road) 1:06:20 [3] 26.06 km (2:33 / km)
ahr:156 max:180 slept:7.0 shoes: Shimano SH-M072

Rode in to uni. Tried to take a few short cuts but they ended up being long cuts, with more traffic...rocked up a little late.
I feel as though my fitness has dropped, even from last week. Not a good dress rehearsal for freeway ride on sunday, will probably get flogged! :)
Speed - Av 23.6, Max 38.1

C • bike hike 5

Cycle (Road) 51:26 [4] 23.52 km (2:11 / km)
ahr:161 max:183 shoes: Shimano SH-M072

Uni to home. Stuck to the usual route. Legs felt felt pretty tired, no power.
Speed - Av 27.4, Max 44.9

Weights (Core) 15:00 [3]

2 exercises, 3 sets

Thursday Mar 15, 2007 #

Running (morning) 23:05 [3]
ahr:158 max:174 shoes: Brooks Beast

Another light run, being gentle to my shins.

Tuesday Mar 13, 2007 #

Running 20:45 [2]
ahr:164 max:182 shoes: Brooks Beast

A light jog to ease into training again after giving my shins and heart a break. No shin pain at all, felt very upbeat. Only 20 minutes so no danger of overdoing it. Took the dog with me

Monday Mar 12, 2007 #

Walking 40:00 [3]

Walked the dog. A little twang is still present in my groin, only faint.

C • It's a male thing... 3

Weights (Upper) 30:00 [3]

Chest - 4 exercises
Triceps - 3 exercises

Sunday Mar 11, 2007 #

Weights (Core) 20:00 [3]

4 exercises

Saturday Mar 10, 2007 #

Orienteering race (Sprint Series) 18:09 [4] ** 3.6 km (5:03 / km)
spiked:14/14c shoes: Brooks Beast

Felt good for my first run for 3 weeks. Sprint distance being ideal for seeing how my body feels without overdoing it. Didn't really push it or break into any sprints, just a steady pace the whole way.
The map being my old uni hunting ground is probably why i didn't finish further down the pack!

Running warm up/down 15:00 [2]

Before and after the event

Friday Mar 9, 2007 #

Cycle (Road) 33:00 [2] 12.0 km (2:45 / km)
shoes: Shimano SH-M072

Don't normally get up at 6am but rode in to the free bikeweek breakfast with Dad and a workmate. Pace was easy, probably for the best. It's been some years since i've ridden in the dark.
Av 23.8

Cycle (Road) 1:08:41 [3] 28.96 km (2:22 / km)
shoes: Shimano SH-M072

After breakfast, rode the rest of the way to uni. Then back north to home. There was a class in there somewhere but i couldn't be bothered recording 3 seperate splits.
Speed - Av 25.2 Max 47.5

Weights (Upper) 30:00 [3]

Back, 3 exercises
Biceps, 3 exercises, 10kg, 17.5 kg

Thursday Mar 8, 2007 #

Cycle (Road) 1:05:19 [3] 28.72 km (2:16 / km)
ahr:151 max:225 shoes: Shimano SH-M072

First road ride in over 3 weeks, took it mostly easy to Joondalup and back. Once again my heart rate wasn't that fast! The max i saw it was at 184...time to check the warranty service.
Speed - Av 26.4 Max 46.5

Weights (Core) 20:00 [3]

4 exercises

Wednesday Mar 7, 2007 #

Walking 43:07 [3] 6.0 km (7:11 / km)
ahr:110 max:152 shoes: Brooks Beast

Morning stroll

Tuesday Mar 6, 2007 #

Ski Machine 30:00 [3] 5.45 km (5:30 / km)
max:158 shoes: Brooks Beast

High cadence

Weights 40:00 [3]

Shoulder, chest

Monday Mar 5, 2007 #

Cycle (MTB) 36:23 [3] 8.0 km (4:33 / km)
ahr:126

Quick little goodbye to the trails of Dunsborough. My heart rate was even stranger, came up with max 223...again not likely

Saturday Mar 3, 2007 #

Cycle (MTB) 1:27:50 [3] 33.73 km (2:36 / km)
ahr:135 max:209

Back on the bike after the op, and what better way than on the trails in Dunsborough!...a little compromise for not going in the Karri ride. There was a bit of bitumen riding, but found some trails in the end.
Heart rate said i got a max of 209 but 168 is more likely, as i monitored the visuals everytime i upped the intensity and that's the highest i saw. May be some strange power signals interfering with the RF.

Cycle (MTB) 32:26 [3]
ahr:142 max:166

Stage 2 of the ride, finding way back to the accomodation.

Friday Mar 2, 2007 #

Weights 45:00 [3]

Tested the heart using light weights.
Shoulders, Chest, Triceps, Quads

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