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Training Log Archive: heyU

In the 30 days ending Jun 30, 2012:

activity

time

miles

Cycling

24:55:22

385.93

621.1

Running

9:09:07

31.75

51.1

Pump

7:00:00

Gym

4:24:00

Swimming

1:51:00

Spinning

31:00

Total

47:50:29

417.69

672.2

averages - weight:77kg

3:45

0:00

» now

Saturday Jun 30, 2012 #

Cycling 3:16:10 [3] 87.0 km (2:15 / km)

am: Long ride out to Guildford and up the Swan Valley to the Mallard Duck. Did a small loop around the side streets before heading for home. Back via South Guildford and the south side of the river to Burswood, and then over Windan bridge.
Freezing cold. Had trouble getting my helmet off when I stopped in Caversham to refuel - fingers just refused to work.

Friday Jun 29, 2012 #

Running hills 43:01 [4]

am: Hills on the Kokoda track. x6.
down, up
1:41, 74
1:52, 73
1:54, 72
1:50, 71
1:55, 72
1:54, 72
ave. 73.0
Bit sluggish this morning :(
With 12:13 warm-up and cool-down 12:21

Thursday Jun 28, 2012 #

Cycling 1:02:52 [3] 28.4 km (2:13 / km)

am: Perth Water and Windan Bridge

Pump 1:00:00 [2]

pm: Pump/CXWorx at Lords

Wednesday Jun 27, 2012 #

Cycling 49:09 [3] 22.8 km (2:09 / km)

am: Perth Water ride.

Tuesday Jun 26, 2012 #

Running 32:07 [3] 6.7 km (4:48 / km)

am: In Kings Pk

Gym 30:00 [2]
weight:76.8kg

pm: Token gym session. SportsMed Subi.

Monday Jun 25, 2012 #

Cycling 34:01 [3]

am: Down to Tawarri and back

Sunday Jun 24, 2012 #

Running hills 42:24 [4]

am: Hills on the Kokoda track in Kings Pk. x6.
down, up
?, ?
1:48, 72
1:44, 71
1:47, 71
1:53, 72
1:53, 71
ave. 71.9
operator failure on the first rep:-)
With 12:08 warm-up and 12:22 cool-down.

Pump 1:00:00 [2]

am: Lords

Swimming 32:00 [2]

md: Hard work.

Saturday Jun 23, 2012 #

Cycling 2:29:35 [3] 67.1 km (2:14 / km)

am: To UWA, along the river to Guildford and out as far as Caversham.

Friday Jun 22, 2012 #

Running 56:08 [3] 10.4 km (5:24 / km)

am: In Kings Pk. Right groin was OK.

Gym 40:00 [2]
weight:77.9kg

pm: SportsMed Subi

Thursday Jun 21, 2012 #

Cycling 50:52 [3] 22.8 km (2:14 / km)

am: Perth Water ride.

Wednesday Jun 20, 2012 #

Spinning 31:00 [2]

pm: At Lords. Was pissing down with rain in the morning so I thought I would leave it till the afternoon before going for a ride, then it was pissing down in the afternoon when I got home so I gave up and went indoors. Did as much as I could stand!

Tuesday Jun 19, 2012 #

Running 32:26 [3] 6.8 km (4:46 / km)

am: In Kings Pk

Monday Jun 18, 2012 #

Cycling 34:15 [3]

am: Down to Tawarri and back.

Sunday Jun 17, 2012 #

Running 54:16 [3] 10.3 km (5:16 / km)

am: In Kings Pk.

Pump 1:00:00 [2]

am: At Lords

Swimming 27:00 [2]

md: Getting better at this. Feel slightly less like I'm drowning.

Saturday Jun 16, 2012 #

Cycling 3:29:50 [3] 90.8 km (2:19 / km)

am: Long ride out to Guildford and north along West Swan road to the Mallard Duck Cafe. Did a small loop in the back streets here before heading back down West Swan. Ran out of gas on the way home (just before 3hr mark) and had to make a detour to refuel. Was OK after eatinge almost a whole bag of licorice

Friday Jun 15, 2012 #

Running hills 43:00 [4]

am: Hills on the Kokoda track in Kings Pk x6.
down, up
1:42, 72
1:51, 71
1:53, 72
1:49, 72
1:49, 72
1:51, 73
ave. 72.5
With 12:15 warm up and 12:32 cool down.

Gym 20:00 [2]
weight:76.6kg

pm: Token gym session

Thursday Jun 14, 2012 #

Cycling 1:03:38 [3] 28.7 km (2:13 / km)

am: Perth Water/windan ride with a bit extra in Kings Pk at the start.

Pump 1:00:00 [2]

pm: Pump/CXWorx

Wednesday Jun 13, 2012 #

Cycling 45:40 [3] 19.3 km (2:22 / km)

am: A couple of laps of Kings Pk. Too wild and windy for riding along the river!

Tuesday Jun 12, 2012 #

Running 32:43 [3]

am: In Kings Pk

Gym 36:00 [2]
weight:77.9kg

pm: SportsMed Subi

Monday Jun 11, 2012 #

Cycling 37:54 [3]

am: Tawarri and back via Kings Pk

Sunday Jun 10, 2012 #

Running 51:34 [3]

am: In Kings Pk. Not as long as I've done recently because the right started to tighten up :(

Pump 1:00:00 [2]

am: At Lords

Swimming 27:00 [2]

md: Usual floundering about

Saturday Jun 9, 2012 #

Cycling 2:54:12 [3] 77.7 km (2:15 / km)

am: Out to the coast via Lemnos, Brockway, Perry Lakes and Oceanic and then north up to Burns Beach before turning back for home. Added a bit extra on the way home by going a bit farther south to Swanbourne and heading back along the railway bike path.

Friday Jun 8, 2012 #

Cycling 49:53 [3] 23.0 km (2:10 / km)

am: Perth Water ride. This time with a bit of a detour through Kings Pk on the way out

Gym 55:00 [2]
weight:75.8kg

pm: At SportsMed Subi

Thursday Jun 7, 2012 #

Running 30:59 [3] 6.1 km (5:05 / km)

am: In Kings Pk. Brought the run forward by a day in the hope that, if its raining today, by tomorrow the weather would be better for cycling. In the end, it was dry for whole run. Will probably piss down tomorrow morning :)

Pump 1:00:00 [2]

pm: Pump/CXWorx at Lords.

Wednesday Jun 6, 2012 #

Cycling 56:06 [3] 25.5 km (2:12 / km)

am: UWA and then out to Claremont and back with a lap of Kings Pk at the end. Missed the rain.

Tuesday Jun 5, 2012 #

Running 30:07 [3]

am: In Kings Pk

Gym 48:00 [2]
weight:76.8kg

pm: SportsMed Subi

Monday Jun 4, 2012 #

Cycling 1:31:00 [3] 41.0 km (2:13 / km)

am: UWA and along the river to the Causeway. Then on the south side of the river as far as the Garrat Rd Bridge, before crossing over to the north side and heading for home.

Sunday Jun 3, 2012 #

Running 57:22 [3] 10.8 km (5:19 / km)

am: In Kings Pk. Right groin tightened up in the last couple of minutes. Probably kept going a little bit too long as it was a little bit sore for a few minutes afterwards.

Pump 1:00:00 [2]

am: Pump at Lords.

Swimming 25:00 [1]

md: A whole 25 minutes of not drowning

Saturday Jun 2, 2012 #

Cycling 3:10:15 [3] 87.0 km (2:11 / km)

am: Long ride out to Guildford and up the Swan Valley as far as the Mallard Duck.

Gym 35:00 [2]

md: SportsMed Subi.

Friday Jun 1, 2012 #

Running hills 43:00 [4]

am: Hills on the Kokoda track x6. A bit slow to get going but second half was good.

down, up
1:40, 75
1:47, 73
1:48, 71
1:52, 71
1:45, 71
1:50, 69
ave. 72.2

With 12:15 warm-up and c. 12.5 cool-down (not sure of time because I failed to restart the watch after stopping to cross Thomas St)

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