Training Log Archive: heyUIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
Cycling 35:55 [3]
am: Down to Tawarri and back. Legs were a little bit weary this morning for some strange reason.
Sunday Oct 30, 2011 #
Cycling 3:51:23 [3] 100.0 km (2:19 / km)
am: Long ride along the Canning river to Gosnells and then out into the hills and along the foot of the Darling Range to some place called Clifton Hills? (near Kelmscott). Found a way under both the Albany Hwy and Tonkin Hwy, which was excellent. Plenty of scope out here for doing a really long ride. Could even think about going to Araluen next time.
Added a couple of km around the streets at the end ... wasn't going to leave it at 98k.
Wind was again fairly strong and made it a bit of a grind at times on the way out.
Added a couple of km around the streets at the end ... wasn't going to leave it at 98k.
Wind was again fairly strong and made it a bit of a grind at times on the way out.
Saturday Oct 29, 2011 #
Cycling 2:11:53 [3] 55.4 km (2:23 / km)
am: Out to Caversham and back with Craig. Went through Northbridge on the way out and on the way back to avoid any chance of being held up by the CHOGM BBQ event on the city foreshore. Rather windy this morning. An easterly of course.
Friday Oct 28, 2011 #
Running hills 42:35 [4]
am: Hills on the Kokoda track, x6. Felt good again :-)
down, up
1:41, 72,
1:46, 72
1:44, 71
1:49, 69 (69.3!)
1:53, 70
1:55, 71
ave. 71.1
Busy on the track and got held up on the way down the last couple of times.
12:13 warm-up and 12:23 cool-down.
down, up
1:41, 72,
1:46, 72
1:44, 71
1:49, 69 (69.3!)
1:53, 70
1:55, 71
ave. 71.1
Busy on the track and got held up on the way down the last couple of times.
12:13 warm-up and 12:23 cool-down.
Thursday Oct 27, 2011 #
Cycling 33:50 [3]
am: Down to Tawarri and back. Got another puncture. Same wheel. This time I fixed it OK and finished the ride. Will definitely have to get some new tubes and gas cartridges before the long weekend.
Gym 45:00 [2]
weight:75.4kg
pm: SportsMed Subi
Wednesday Oct 26, 2011 #
Pump 1:00:00 [2]
am: Early morning class at Lords. Second half of this one was CXWORX ... a heavy-duty core workout. Sore now.
Note
Started a night ride but only got about 3k from home when I got a puncture. A nice piece of sharp wire about 3cm long. Couldn't fix it properly in the dim street light so walked home
Tuesday Oct 25, 2011 #
Cycling 41:39 [3]
am: Cruisey ride in the rain to UWA, through Nedlands out to Claremont and return.
Gym 47:00 [2]
weight:75.4kg
pm: SportsMed Subi
Mystery of the sudden weight gain solved ... the scales were recalibrated. They were reading about 2kg too light:(
Mystery of the sudden weight gain solved ... the scales were recalibrated. They were reading about 2kg too light:(
Monday Oct 24, 2011 #
Running 32:21 [3]
am: A relatively easy run in Kings Pk. I felt like I needed a break from cycling after the weekend's activities. Right groin started to tighten up in the last few minutes, but otherwise Ok.
Sunday Oct 23, 2011 #
Cycling 3:36:02 [3] 91.7 km (2:21 / km)
am: Exploratory ride along the Canning River regional park. Thought I would investigate the possibility of doing a really long ride that would avoid too much riding on the road. Looks promising. Was able to go a long way on bike paths, and virtually no traffic lights or cars:-). Not sure what the best way is after you get to Gosnells, but I can sus this out over the coming weeks.
Saturday Oct 22, 2011 #
Cycling 2:22:23 [3] 65.4 km (2:11 / km)
am: Out to Caversham and return. Usual way via UWA and the north side of the river.
Passed hundreds of police streaming in to some sort of meeting at the police academy at Maylands. Probably something to do with security for CHOGM. Then got accidently mooned by a girl putting on a show for a friend who was driving away :-) Lucky she didn't get busted by the cops LOL
Passed hundreds of police streaming in to some sort of meeting at the police academy at Maylands. Probably something to do with security for CHOGM. Then got accidently mooned by a girl putting on a show for a friend who was driving away :-) Lucky she didn't get busted by the cops LOL
Friday Oct 21, 2011 #
Pump 1:00:00 [1]
am: Early morning class at Lords. For some reason this was easy than most of the classes I've done recently.
Cycling 32:30 [3]
pm: Down to Tawarri and back
Gym 46:00 [2]
weight:74.9kg
pm: SportsMed Subi
Thursday Oct 20, 2011 #
Running hills 39:13 [4]
am: Another test run ... this time with drugs! Ran over to the top of Kokoda track and, because everything was going well, did a few hills:-)
Slight discomfort during the hill reps, nothing concerning though. Groin started to tighten up on the run home, but otherwise not too bad.
Did 5 reps by the way.
down, up
1:36, 73
1:40, 71
1:46, 72
1:49, 72
1:39, 69
ave. 71.9
Easily the fastest session I've done. Felt rather good:-)
12:45 warm-up, 11:57 cool-down
Slight discomfort during the hill reps, nothing concerning though. Groin started to tighten up on the run home, but otherwise not too bad.
Did 5 reps by the way.
down, up
1:36, 73
1:40, 71
1:46, 72
1:49, 72
1:39, 69
ave. 71.9
Easily the fastest session I've done. Felt rather good:-)
12:45 warm-up, 11:57 cool-down
C • Oi!! 4
Wednesday Oct 19, 2011 #
Cycling 1:02:13 [3] 28.4 km (2:11 / km)
am: Perth Water ride with Windan Br extension.
Tuesday Oct 18, 2011 #
Cycling 46:12 [3] 21.5 km (2:09 / km)
am: Claremont ride. A little bit wet this morning. Seems like I headed out when the cold front was just about to come through:-)
Gym 46:00 [2]
weight:76.5kg
pm: SportsMed Subi.
Monday Oct 17, 2011 #
Cycling 33:28 [3]
am: Easy ride down to Tawarri and back.
Sunday Oct 16, 2011 #
Cycling 3:27:02 [3] 90.4 km (2:17 / km)
am: Long ride out to Guildford and then north along West Swan Rd. Went as far as the Great Northern Hway this time (the first time I've been out this far). Hard slog pretty much all the way out into a nasty northeasterly wind (gusts up to about 50km/h). Came back down the Great Northern Hway with the wind behind me, which was nice but didn't quite compensate for the effort I had to put in into the wind. There's a nice bike lane on the highway, but it's not a very inspiring ride. Good job there's enough room that you're not rubbing shoulders with the road trains and semi-trailers! Came back along Reid Hway to West Swan Rd and then back along the river to the city. Cut through the city to avoid the road closures along the river and had to add a bit extra at the end to get up to 90k.
Longest ride for quite a while.
Longest ride for quite a while.
Saturday Oct 15, 2011 #
Cycling 2:19:15 [3] 63.5 km (2:12 / km)
am: Out to Guidlford, via UWA and the north side of the river, with a bit extra around the streets of Nedlands on the way back.
Friday Oct 14, 2011 #
Cycling 49:33 [3] 22.7 km (2:11 / km)
am: Perth Water ride.
Gym 49:00 [2]
weight:75.6kg
pm: SportsMed Subi
Thursday Oct 13, 2011 #
Running 27:00 [3]
am: Test run, without drugs, to see how far I could go before the right groin started to complain. First hint of trouble at about the 20min mark. Normally I probably wouldn't notice anything at this level, but now I'm hyper-sensitive to the slightest ache in this area. Gradually became more noticable until it reached the point where there was no point in going on any further. Walked the last few minutes.
Wednesday Oct 12, 2011 #
Cycling 1:02:36 [3] 28.3 km (2:13 / km)
am: Perth Water with Windan extension. Nice cool overcast morning. Southerly wind, which was good because it was a crosswind for a lot of the ride. A nice change from the everlasting easterlies.
Tuesday Oct 11, 2011 #
Cycling 52:06 [3] 23.6 km (2:12 / km)
am: Wembley Downs ride. Haven't done this one for a while. Out early enough to beat the worst of the traffic
Pump 1:00:00 [2]
pm: At Lords. Worked up a decent sweat.
Monday Oct 10, 2011 #
Cycling 46:02 [3] 19.0 km (2:25 / km)
am: Tourist ride along the railway to Claremont and then exploring around Lake Claremont checking out a possible route to the coast.
Gym 49:00 [2]
pm: SportsMed Subi
Sunday Oct 9, 2011 #
Cycling 2:58:51 [3] 80.1 km (2:14 / km)
am: Long one. Down to UWA then along the river, through the city to the Garrat Rd bridge, across the bridge and back along the other side to South Perth. Took a short break to stretch then headed down the freeway bike path to Applecross and did the round the river loop. Hard work given the windy conditions. Looked like it was going to pour down for a while but nothing eventuated. Probably my biggest weekend of cycling to date - 143km.
Saturday Oct 8, 2011 #
Cycling 2:15:19 [3] 63.2 km (2:08 / km)
am: Out to Caversham and back.
Friday Oct 7, 2011 #
Cycling 37:53 [3]
am: Down to Tawarri and back.
Gym 46:00 [2]
pm: At SportsMed Subi.
Thursday Oct 6, 2011 #
Cycling 1:14:02 [3] 35.0 km (2:07 / km)
am: Perth Water ride with Windan bridge extension and a bit more out to Maylands golf club and back (just for fun).
Pump 1:00:00 [2]
pm: At Lords. Hard work. Increased the weight for the squat track. Not sure, but I think I was using heavier weights for some of the other tracks too.
Wednesday Oct 5, 2011 #
Cycling 1:01:38 [3] 28.3 km (2:11 / km)
am: Perth Water again. Not as solid today - not that motivated to work hard.
Tuesday Oct 4, 2011 #
Cycling 58:39 [3] 28.3 km (2:04 / km)
am: Perth Water ride with Windan Bridge extension. Worked fairly solidly in the early stages and then worked a bit harder from South Perth to the bridge after I picked up a shadow on a flash road bike.
Gym 35:00 [2]
weight:74.9kg
pm: SportsMed Subi.
Monday Oct 3, 2011 #
Cycling 37:00 [3] 16.4 km (2:15 / km)
am: Down to Tawarri, then up the short steep climb to Birdwood Pde and around the streets in Dalkeith for a bit before heading for home.
Sunday Oct 2, 2011 #
Running 31:51 [3]
am: In Kings Pk. Got to the 30 min mark before the right groin started to tighten up.
Saturday Oct 1, 2011 #
Cycling 2:20:00 [3] 65.1 km (2:09 / km)
am: UWA, the city, north side of the river to Guildford, and out to Caversham. Came back the same way.