Training Log Archive: heyUIn the 30 days ending Sep 30, 2011:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2011 #
Cycling 45:51 [3] 21.7 km (2:07 / km)
am: Out to city beach and back. Haven't done this ride for a little while. Hard work coming back up Oceanic Dr into the wind.
Gym 38:00 [2]
pm: At Lords.
Thursday Sep 29, 2011 #
Cycling 48:03 [3] 22.7 km (2:07 / km)
am: Perth Water ride
Pump 1:00:00 [2]
pm: Hard work this time. Increased the weight a little bit.
Wednesday Sep 28, 2011 #
Cycling 1:02:28 [3] 28.3 km (2:12 / km)
am: Perth Water ride with Windan Bridge extension.
Tuesday Sep 27, 2011 #
Running hills 47:26 [4]
am: Hill reps on the Kokoda track. Usual set of 6. Felt good this morning. Thought I might have started a bit fast, but just got faster, which was good:-) Right groin was OK until half way through the cool down, when it started to become a little tight. Seems to be fine for 40mins if I'm not trying to run too fast.
down, up
1:42, 74
1:48, 73
1:48, 72
1:51, 73
1:53, 71 (71.9)
1:56, 72
ave. 73.0
16:21 warm-up and 12:44 cool-down
Pity the groin problems have resurfaced just when I'm starting to run OK ... or maybe they've reappeared because of it?
down, up
1:42, 74
1:48, 73
1:48, 72
1:51, 73
1:53, 71 (71.9)
1:56, 72
ave. 73.0
16:21 warm-up and 12:44 cool-down
Pity the groin problems have resurfaced just when I'm starting to run OK ... or maybe they've reappeared because of it?
C • Ahem 1
Gym 55:00 [2]
weight:74.7kg
pm: SportsMed Subi. Full session.
Monday Sep 26, 2011 #
Cycling 36:15 [3]
am: Down to Tawarri and back. Missed the rain but got soaked riding through all the water on the road/bikepaths.
Sunday Sep 25, 2011 #
Cycling 2:06:31 [3] 60.0 km (2:07 / km)
am: Thought it would be wise to give the long Sunday run a miss given that my right groin was playing up. Went for a ride instead. Forecast was for light winds in the morning so good timing for a ride along the coast. Out to City Beach via Lemnos St, Brockway, Perry Lakes and Oceanic, and then north along the coast through Scarborough, Hilarys and Mullaloo. Turned around after just over an hour. Nice ride along the stretch between Scarborough and Hilarys, apart from all the rubber-necking touristy car driving types. Felt pretty good.
Saturday Sep 24, 2011 #
Cycling 1:55:00 [3] 49.6 km (2:19 / km)
am: Fairly leisurely ride along the river as far as Bassendean and return. Didn't feel like pushing too hard this morning.
Friday Sep 23, 2011 #
Running 45:13 [4]
am: Intervals on Hale Oval. 1km reps. Wasn't sure how I would go on this one. The warm-up was fine but the right groin started to tighten up during the session. Noticed it after the 2nd rep. It was only a slight feeling of tightness. Became more noticable during the 3rd rep and it was obvious it was only going to get worse if I kept going so I called it quits at this stage and jogged home. Was feeling good this morning :-(
3:47.3
3:45.2
3:43.1
Recoveries around 2:50
18:04 warm-up and 10:10 cool-down. Saw Rachel in the warm-up, again!
3:47.3
3:45.2
3:43.1
Recoveries around 2:50
18:04 warm-up and 10:10 cool-down. Saw Rachel in the warm-up, again!
Gym 45:00 [2]
weight:74.4kg
pm: SportsMed Subi
Thursday Sep 22, 2011 #
Cycling 45:28 [3] 22.2 km (2:03 / km)
am: A bit more time this morning so I thought I'd have a a bash at the Claremont ride. Felt pretty good for a change.
Wednesday Sep 21, 2011 #
Cycling 33:05 [3]
am: Down to Tawarri and back . Not enough time for anything else.
Tuesday Sep 20, 2011 #
Running hills 47:50 [4]
am: Hills on the Kokoda track x 6. Wasn't sure how the right groin would go - even with voltaren before the run - so I was prepared to pull the pin at any stage. Was good for most of the session though, and only started to play up a little in the last 5 mins. Hopefully will be OK on Thurs as well. Just need to get in a few consecutive runs in without any problems.
down, up
1:47, 76
1:52, 75
1:53, 74
1:52, 74
1:48, 74
1:49, 72
ave. 74.6
Fastest ever session!
16:45 warmup, 12:34 cool-down
down, up
1:47, 76
1:52, 75
1:53, 74
1:52, 74
1:48, 74
1:49, 72
ave. 74.6
Fastest ever session!
16:45 warmup, 12:34 cool-down
Pump 55:00 [2]
pm: For some reason this one felt quite a bit harder than any I've done recently.
Monday Sep 19, 2011 #
Cycling 30:47 [3]
am: In Kings Pk. Took it easy.
Gym 53:00 [2]
weight:74.5kg
pm: SportsMed Subi. Full session.
Sunday Sep 18, 2011 #
Running 40:04 [3]
am: Was planning to do a faster run this morning but wasn't sure how the right groin would go. Thought I'd try it anyway and just pull out if it started to play up. Started with just over 5min warm-up and then ran 1 lap of the 6k CC circuit. Groin started to tighten up near the end. I kept on going for another few minutes but it gradually got worse, so in the end I gave up and jogged most of the way home and then walked the last few hundred metres. No point pushing on once it had gone beyond the intial stage of feeling tight and uncomfortable. I can run OK for 30-40 minutes (depending on intensity) so I'll try again on Tues, with a bit of drug assistance, and see how that goes.
25:47 for CC circuit (6.07k)
25:47 for CC circuit (6.07k)
Saturday Sep 17, 2011 #
Cycling 2:09:17 [3] 59.4 km (2:11 / km)
am: Out to Guildford and return via UWA and the north side of the river. Nice morning to be out. Attacked all the hills (such as they are) on the way back :-)
Friday Sep 16, 2011 #
Running 41:23 [3]
am: Steady run in Kings Pk. Right groin was a little tight after the Tues session and didn't really feel ready for an interval session so I just trundled around. Right groin tightened up at the end anyway :-(
Gym 57:00 [2]
weight:73.8kg
pm: Full session at SportsMed Subi.
Thursday Sep 15, 2011 #
Cycling 32:52 [3]
am: Down to Tawarri and back. Had to be at work early this morning so didn't have enough time for usual interval session this morning.
Pump 1:00:00 [1]
Wednesday Sep 14, 2011 #
Cycling 49:03 [3] 23.0 km (2:08 / km)
am: Perth Water ride
Gym 42:00 [2]
pm: At Lords
Tuesday Sep 13, 2011 #
Running hills 48:20 [4]
am: Hill reps on the Kokoda track. Up to 6 reps this week. Seemed to go OK after a sluggish start.
down, up
1:47,77
1:49, 77
1:46, 76
1:48, 73
1:50, 74
1:52, 73 (73.4)
ave. 75.7
17:02 warm-up and 12:48 cool-down
down, up
1:47,77
1:49, 77
1:46, 76
1:48, 73
1:50, 74
1:52, 73 (73.4)
ave. 75.7
17:02 warm-up and 12:48 cool-down
Gym 38:00 [2]
weight:74kg
pm: SportsMed Subi
Monday Sep 12, 2011 #
Cycling 33:12 [3]
am: Down to Tawarri and back
Sunday Sep 11, 2011 #
Running 1:48:57 [3]
am: Long run out to Bold Park and return. A few minutes faster than last time. Still got tired in the last 15 mins or so, but seemed to be a bit stronger at the end. Stuffed afterwards though. Doing hours of garden work in the afternoon didn't help!
Saturday Sep 10, 2011 #
Cycling 3:01:12 [3] 80.2 km (2:16 / km)
am: Down to UWA, along the river through the city and Maylands to the Garrat Rd Bridge, then back along the south side of the river through Rivervale and Burswood to South Perth. Stopped to refuel and then did the clockwise loop around the river (Applecross, Pt Walter, Fremantle, Peppy Grove etc.). Managed to do it several minutes faster than I did last time :-)
Friday Sep 9, 2011 #
Cycling 1:02:02 [3] 28.3 km (2:12 / km)
am: Perth Water ride with Windan Bridge extension.
Went past the spot where a woman somehow drove her car into the river near the casino. Saw her by the side of the path with a blanket around her and various people assisting and thought there must have been a cyclist/pedestrian collision. Wouldn't have guessed that she drove into the river given that the nearest road or carpark is some distance away.
Went past the spot where a woman somehow drove her car into the river near the casino. Saw her by the side of the path with a blanket around her and various people assisting and thought there must have been a cyclist/pedestrian collision. Wouldn't have guessed that she drove into the river given that the nearest road or carpark is some distance away.
Gym 32:00 [2]
weight:73.9kg
pm: At SportsMed Subi
Thursday Sep 8, 2011 #
Running intervals 57:16 [4]
am: Interval session on Hale Oval. Usual 5x1k with 500 recoveries. Bit sluggish this morning:-( Good to get it done though.
3:52.5
3:47.7
3:48.7
3:48.4
3:48.3
Recoveries about 2:45 to 2:50.
17:53 warm-up and 8:58 cool-down
3:52.5
3:47.7
3:48.7
3:48.4
3:48.3
Recoveries about 2:45 to 2:50.
17:53 warm-up and 8:58 cool-down
Pump 55:00 [1]
md: At Lords. Sweated heaps in this one! Lunge track was hard following on from morning's interval sess.
Wednesday Sep 7, 2011 #
Cycling 51:15 [3] 22.8 km (2:15 / km)
am: Perth Water ride. Magic morning! Thought I was going a lot faster than I actually was. Bike service afterwards. defo time for it. Should fly now:-)
Gym 35:00 [2]
pm: At Lords. All the stuff I couldn't fit in last night, plus a few extras
Tuesday Sep 6, 2011 #
Running hills 44:38 [4]
am: Hill reps on the Kokoda track x 5. Didn't feel all that good in the warm-up, but felt strong on the hills. Must be time to increase it to 6 reps.
down, up
1:44, 76
1:47, 77
1:44, 74
1:48, 74
1:46, 75
ave 75.8
All the recoveries about the same speed - definitely a good sign.
Warm-up in 16:58, cool-down 12:30
Saw Rob Jessop on the hill.
down, up
1:44, 76
1:47, 77
1:44, 74
1:48, 74
1:46, 75
ave 75.8
All the recoveries about the same speed - definitely a good sign.
Warm-up in 16:58, cool-down 12:30
Saw Rob Jessop on the hill.
Gym 37:00 [2]
weight:74.9kg
pm: Short one at SportsMed Subi.
Monday Sep 5, 2011 #
Cycling 35:05 [3]
am: Bludge down to Tawarri and back.
Sunday Sep 4, 2011 #
Running 50:40 [3]
am: Kings Pk. In the rain. Felt good for the first 20min and then the wheels fell off.
Saturday Sep 3, 2011 #
Cycling 3:05:49 [3] 80.6 km (2:18 / km)
am: Long one out to Guildford and then up West Swan Rd as far as the Mallard Duck cafe. Somehow I managed to score a headwind all the way out Guildford, by which time it had swung around to the north so I had a headwind all the way up to the duck. That was OK until I got back as far as Maylands whereupon the wind had swung around to the west and strengthened so I was once again battling into a headwind. Great! Needless to say became a little tired in the last 20min.
Friday Sep 2, 2011 #
Cycling 40:05 [3] 16.6 km (2:25 / km)
am: Tourist ride. Down to UWA and a bit of meandering through Nedlands, Claremont and Mt Claremont
Thursday Sep 1, 2011 #
Running 31:20 [3]
am: In Kings Pk. Still a bit sore. Right hip niggling a bit. Got going a bit better than last time, but still not really feeling up to anything too challenging.
Pump 1:00:00 [1]
pm: At Lords. Took it a bit easy with the weights - still a bit sore from the race. No problems though, not even a bit wobbly at the end of the lunge track (which is usually my nemesis).