Training Log Archive: BoltboiIn the 7 days ending Jul 15, 2012:
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Sunday Jul 15, 2012 #
10 AM
MTBO race (Kangaroo Gully) 1:47:07 [4] 34.19 km (3:08 / km)
shoes: Scott Scale 29er
Friday Jul 13, 2012 #
10 AM
Road Cycling (Long Ride) 3:09:00 [3] 88.0 km (2:09 / km)
shoes: Giant TCR Advanced
waited until it warmed up somewhat this morning before going for a ride. Huge crunching sound coming from the BB/ left pedal when standing so decided to SCR today just for something different. On my way back home i popped into CC to get the bike checked out. BB okay so bought a set of cleats on the punt that was the issue.
Wednesday Jul 11, 2012 #
7 AM
Road Cycling (Long Ride) 3:03:00 [3] 85.0 km (2:09 / km)
shoes: Giant TCR Advanced
Cold, foggy and windy by the end. Legs spat the dummy at 70km mark and it was hard work getting back to gosnells with a 40km/hr southerly. 6.5 degrees when i left and 13degrees when i got back home.
Tuesday Jul 10, 2012 #
7 PM
Gym 1:25:00 [3]
shoes: Asics Kayano 18
5min walk, 23min run with new orthotics, 5min walk.
Strecthing, Stepups with 9kilo Med ball, single leg extensions, some other weights 2km row breaking it up with under arm pulls, straight leg pulls, and over head pulls.
10min xtrainer to finish off.
Strecthing, Stepups with 9kilo Med ball, single leg extensions, some other weights 2km row breaking it up with under arm pulls, straight leg pulls, and over head pulls.
10min xtrainer to finish off.
Monday Jul 9, 2012 #
9 AM
MTBO (Roleystone MD Champs) 1:19:00 [4] 21.27 km (3:43 / km)
shoes: Scott Scale 29er
Bloody cold, bloody windy and a long course! Dropped 3 controls to get back to the finish in 1hr20. Made a small error or 2 out there which shows that even though i may have an intimate knowledge of the area, put a map with a course in front of me and its still different at such a different pace.
C • True 7
11 AM
Gym 40:00 [3]
shoes: Asics Kayano 18
Straight to the gym from the ride and a banana in between.
did 10min on treadmill trying out the new orthotics. 5min walk and 5min jog.
30min weights session focusing on core and stability. Squats, lunges, chinups, rings, back extensions and step ups with medicine ball. Good way to finish off the legs :-(
did 10min on treadmill trying out the new orthotics. 5min walk and 5min jog.
30min weights session focusing on core and stability. Squats, lunges, chinups, rings, back extensions and step ups with medicine ball. Good way to finish off the legs :-(