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Training Log Archive: fletch

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Zwift3 4:39:41 85.85(3:15) 138.16(2:01) 2955
  run5 3:15:16 25.13(7:46) 40.44(4:50) 267
  paddle2 2:21:57 12.56(11:18) 20.22(7:01) 13
  swim2 1:27:19 2.49(35:08) 4.0(21:50)
  Total12 11:44:13 126.02(5:35) 202.82(3:28) 3236

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Wednesday Jul 31, 2019 #

5 PM

Zwift warm up/down 5:19 [2] 2.1 km (2:32 / km) +13m 2:28 / km
shoes: Avanti Blade

Zwift 1:17:54 [4] 42.83 km (1:49 / km) +660m 1:41 / km
shoes: Avanti Blade

Thought I started pretty cruisy, but still got hard by the end.

Tuesday Jul 30, 2019 #

5 PM

run 43:22 intensity: (31 @1) + (29:28 @2) + (13:23 @3) 8.66 km (5:00 / km) +15m 4:58 / km
ahr:135 max:148 shoes: Saucony Freedom ISO

Afternoon jog. Couple of km on the sand. Right calf was pretty bad.

Sunday Jul 28, 2019 #

1 PM

paddle 45:07 intensity: (6:01 @1) + (1:40 @2) + (29:22 @3) + (8:04 @4) 6.0 km (7:31 / km)
ahr:145 max:175 shoes: Spirit PRS plastic

A paddle on the ocean! A very sheltered part of the ocean, but have to start somewhere...

Saturday Jul 27, 2019 #

1 PM

swim 43:14 intensity: (19:15 @1) + (9:06 @2) + (14:53 @3) 2.0 km (21:37 / km)
ahr:115 max:158

Never got left eye to seal properly, which was annoying. Left hip flexor a little sore, otherwise felt really comfortable. Might not die on the swim leg after all...

Friday Jul 26, 2019 #

7 PM

run 38:00 intensity: (17 @1) + (9:52 @2) + (26:40 @3) + (1:11 @4) 8.53 km (4:27 / km) +62m 4:18 / km
ahr:143 max:173 shoes: Saucony Freedom ISO

Better than expected. Started a bit harder than normal just because I didn’t really have the motivation to run at all and just wanted it to be done. Calves were pretty good, felt pretty comfortable. Yay.

Thursday Jul 25, 2019 #

8 PM

Zwift 2:00:13 [3] 47.82 km (2:31 / km) +2088m 2:04 / km
shoes: Avanti Blade

Monday Jul 22, 2019 #

5 PM

run 38:36 intensity: (17 @1) + (13:59 @2) + (24:20 @3) 8.28 km (4:40 / km)
ahr:140 max:159 shoes: Hoka Clifton 4

Felt pretty good aerobically.
One spot on right calf got a bit tight at 4.5km.
Sharp pain in R lateral knee on about 6 separate steps. Think it is related to tight itb, but not sure what sets it off.

Sunday Jul 21, 2019 #

2 PM

paddle 1:36:50 intensity: (2:10 @1) + (5 @2) + (1:00:51 @3) + (33:17 @4) + (27 @5) 14.22 km (6:49 / km) +13m 6:47 / km
ahr:156 max:203 shoes: Spirit PRS plastic

Decided to add another colour to my week and the first half an hour felt ok, so I kept going just about as far as you can paddle up the Greenough river.
Backside had enough at about the 1hr mark and coming around the last bend into direct headwind after 90 minutes sucked, bit otherwise nice to know that, in isolation, I can paddle as far as needed for November.

Friday Jul 19, 2019 #

3 PM

Zwift warm up/down 5:39 [3] 2.52 km (2:15 / km) +8m 2:13 / km
shoes: Avanti Blade

Zwift 1:10:36 [4] 42.9 km (1:39 / km) +187m 1:37 / km
shoes: Avanti Blade

First ride in far too long. Tried not to cook myself early, other than a couple of sprints to leapfrog groups before the gaps got too big.
At about 50 minutes, I got the wobbles and was reduced to a gentle roll to the finish. Couldn’t even get out of the saddle to get up the tiniest little bump. Shattered afterwards. Depressing.

Thursday Jul 18, 2019 #

2 PM

swim 44:05 intensity: (4:15 @1) + (6:52 @2) + (32:58 @3) 2.0 km (22:03 / km)
ahr:137 max:156

Amazing what difference it makes having goggles that don’t leak! Wasn’t expecting a lot from this given my lack of training and the 90 minutes of shoveling gravel that preceded this, but didn’t feel totally dead at 1km, so headed back the other way. Figured I could last another 10 minutes at the next turn, so came back.
Hip flexors got a bit sore and arms a bit fatigued, but could easily have kept going. Hardest part was the first few hundred metres while my head got used to the temperature. Will need to invest in a swim cap for Augusta, I suspect.
C • Swim cap 4

Monday Jul 15, 2019 #

8 AM

run 43:27 intensity: (8:24 @2) + (21:33 @3) + (13:30 @4) 8.43 km (5:09 / km) +190m 4:38 / km
ahr:150 max:174 shoes: Saucony Freedom ISO

Run before heading home. Had a play on Mt Clarence/Mt Adelaide, but didn’t get to the trails I wanted to due to time restrictions. Would have been easier if I had a decent map, but couldn’t find one.
Albany was great, even though we didn’t get to half the stuff that we wanted to see. I could totally imagine living there. If I’d finished the school term the way I went thru most of it, the offers of lining up a job interview may have been hard to resist.
C • Albany 4
C • Lack of decent map 12

Saturday Jul 13, 2019 #

5 PM

run 31:51 intensity: (14 @1) + (15:34 @2) + (16:03 @3) 6.53 km (4:53 / km)
ahr:139 max:160 shoes: Saucony Freedom ISO

First run in 3 weeks, during family holidays. Out along Middleton beach, back along the bike path in fading light.
Felt surprisingly good.

Was in Albany for 4 days, staying 209m from Middleton beach. Mid-winter, weather was fantastic. Barely a wave in sight and never windy. Can’t believe this is the same place we were struggling to paddle and snapped 2 surf skis!

Saturday Jul 6, 2019 #

Note
(sick)

Had a good time at Country Week.
Not enough sleep and no inclination to exercise, despite wanting to suit up and play with my basketball boys.
Sick today. Term has finally caught up with me.

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