Training Log Archive: heyUIn the 31 days ending Jan 31, 2012:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2012 #
Running hills 42:58 [4]
am: Hills on the Kokoda track in Kings Pk. x6. Not too bad today. Right groin also good :-)
down, up
1:40, 73
1:50, 72
1:48, 71
1:45, 72
1:51, 70
1:53, 71
ave. 71.7
With 12:17 warm-up and 12:40 cool-down
down, up
1:40, 73
1:50, 72
1:48, 71
1:45, 72
1:51, 70
1:53, 71
ave. 71.7
With 12:17 warm-up and 12:40 cool-down
Gym 39:00 [2]
pm: Part session at Lords
Monday Jan 30, 2012 #
Cycling 55:23 [3] 23.4 km (2:22 / km)
am: Wembley Downs ride. Haven't done this for ages. Got caught so many times in the first half of the ride ... cars, cars, trains, pedestrians etc. Probably won't be rushing to do it again for a while.
Sunday Jan 29, 2012 #
Running 32:42 [3]
am: In Kings Pk. Similar to the last run but with a bit extra around Subiaco Palms at the end. Right groin was pretty good until the last couple of minutes. Slight feeling of tightness at the end, but seems to be gradually getting better.
Pump 1:00:00 [1]
am: Mid morning pump class at Lords.
Saturday Jan 28, 2012 #
Cycling 3:06:48 [3] 86.2 km (2:10 / km)
am: A repeat of last Saturday's ride out into the Swan Valley as far as the Mallard Duck Cafe. No repeat of the dog encounter.
Friday Jan 27, 2012 #
Cycling 47:52 [3] 22.8 km (2:06 / km)
am: Perth Water. Very light breeze. Nice to go for a ride without a howling gale!
Gym 55:00 [2]
weight:76.3kg
pm: At SportsMed Subi. Full session.
Thursday Jan 26, 2012 #
Running 31:46 [3]
am: In Kings Pk. Out to the War memorial and back with a bonus rep of the Kokoda track and a couple of laps of Subiaco Palms at the end. Right groin showed signs of tightening up in the last couple of mins so I didn't carry on for as long as I thought I might have (was hopeful of getting to 35min).
Pump 1:00:00 [2]
am: Pump/CXWORX class at Lords shortly after the run.
Wednesday Jan 25, 2012 #
Cycling 1:03:51 [3] 28.4 km (2:15 / km)
am: Perth Water plus Windan extension. Into a bloody gale along Matilda Bay. Gusts up to 50k/h according to the bom site on Melville Water. nice
Tuesday Jan 24, 2012 #
Cycling 50:22 [3] 22.8 km (2:13 / km)
am: Perth Water ride.
Gym 40:00 [2]
weight:76.5kg
pm: Part 2. SportsMed Subi.
Monday Jan 23, 2012 #
Cycling 37:03 [3]
am: Down to Tawarri and back.
Gym 30:00 [2]
pm: At SportsMed Subi ... part 1.
To be continued on Tues.
To be continued on Tues.
Sunday Jan 22, 2012 #
Running 42:29 [4]
am: Hill session on the Kokoda track in Kings Pk. Horribly humid this morning. Track was very busy again, mostly walkers.
down, up
1:38, 74
1:48, 73
1:43, 72
1:44, 72
1:46, 72
1:47, 72
ave. 72.9
Breathing still not quite right so quite pleased with this session.
With 11:59 warm-up and 12:43 cool-down.
Right groin was good. Faint hint of tightness right at the end. Might not have been anything though, possibly just paranoia
down, up
1:38, 74
1:48, 73
1:43, 72
1:44, 72
1:46, 72
1:47, 72
ave. 72.9
Breathing still not quite right so quite pleased with this session.
With 11:59 warm-up and 12:43 cool-down.
Right groin was good. Faint hint of tightness right at the end. Might not have been anything though, possibly just paranoia
Saturday Jan 21, 2012 #
Cycling 3:13:00 [3] 86.2 km (2:14 / km)
am: Long ride out to Guildford and up the Swan Valley as far as the Mallard Duck.
Got attacked by a dog in Bassendean on the way out :-( Had just turned off the road onto the footpath so I could avoid the traffic on the Guildford Road bridge and went to ride (slowly) past this woman standing on the edge of the path with 3 dogs. One of the dogs jumped up on me like it wanted to play (the woman didn't make much of an effort to control it) and all of a sudden it chomped on my arm..... hard. At this point I rebuked the woman (fairly mildly under the circumstances!), washed the wounds and kept on riding. My arm hurt but I thought it should be OK - just a bit of bruising and a little bit of blood. However, after a few hundred metres my arm was throbbing and I thought I'd better stop and clean the wounds again. By this stage there was blood all down my arm.... great. All from one puncture wound. Used copious amounts of water to clean it this time and checked my arm a bit more carefully. It seemed OK so I kept going. Was a bit sore and felt slightly mangled but seemed to be functional :-) Got a tetanus booster afterwards - just to be on the safe side. Bloody dogs !!
Got attacked by a dog in Bassendean on the way out :-( Had just turned off the road onto the footpath so I could avoid the traffic on the Guildford Road bridge and went to ride (slowly) past this woman standing on the edge of the path with 3 dogs. One of the dogs jumped up on me like it wanted to play (the woman didn't make much of an effort to control it) and all of a sudden it chomped on my arm..... hard. At this point I rebuked the woman (fairly mildly under the circumstances!), washed the wounds and kept on riding. My arm hurt but I thought it should be OK - just a bit of bruising and a little bit of blood. However, after a few hundred metres my arm was throbbing and I thought I'd better stop and clean the wounds again. By this stage there was blood all down my arm.... great. All from one puncture wound. Used copious amounts of water to clean it this time and checked my arm a bit more carefully. It seemed OK so I kept going. Was a bit sore and felt slightly mangled but seemed to be functional :-) Got a tetanus booster afterwards - just to be on the safe side. Bloody dogs !!
Friday Jan 20, 2012 #
Cycling 33:48 [3]
pm: Down to Tawarri and back.
Thursday Jan 19, 2012 #
Cycling 1:01:09 [3] 28.3 km (2:10 / km)
am: Perth Water ride with Windan extension.
Pump 1:00:00 [2]
pm: At Lords. A grind tonight.
Gym 40:00 [2]
pm: Straight after pump. Even more of a grind.
Wednesday Jan 18, 2012 #
Running 6:55 [3]
am: Run to Lords for a class.
Pump 1:00:00 [1]
am: Pump/Cxworx combo
Running 25:35 [3]
am: Run home the long way straight after class. Through Subi, Shenton pk, and Kings Pk.
Tuesday Jan 17, 2012 #
Cycling 52:27 [3] 24.2 km (2:10 / km)
am: Out to Cottesloe and back, just for a change.
Gym 30:00 [2]
weight:76.8kg
pm: Short one. SportsMed Subi.
Monday Jan 16, 2012 #
Cycling 51:22 [3] 22.7 km (2:16 / km)
am: Perth Water ride.
Sunday Jan 15, 2012 #
Running 30:41 [3]
am: In Kings Pk. Hoping to get to 35min before the right groin tightened up. Didn't quite make it. Stopped as soon as it became obvious that it was going to tighten up.
Gym 50:00 [2]
weight:74.5kg
md: At Lords
Saturday Jan 14, 2012 #
Cycling 3:06:46 [3] 83.8 km (2:14 / km)
am: Out to Guildford and then up the Swan Valley as far as Oggies Ice Cream Cafe. Quite hot early and struggled a little bit for motivation. Had planned to go a little bit farther but in the end happy just to make beyond 80k.
Friday Jan 13, 2012 #
Cycling 49:52 [3] 22.4 km (2:14 / km)
am: Perth water ride. Into a gale along Matilda Bay on the way out and cruising on the way back.
Thursday Jan 12, 2012 #
Running hills 43:52 [4]
am: Hill session on the Kokoda track. I thought I might be just about ready to try something a bit more strenuous. Definitely not expecting to set the world on fire - just aiming to get through the session. Managed to do it OK although it was a struggle even though it didn't seem that hard on the legs. The breathing was the main issue - still not getting enough air.
down, up
1:37, 72
1:47, 75
1:51, 73
1:46, 74
2:00, 73
1:57, 75
ave. 74.1
Includes 12:16 warm-up and 13:11 cool-down
On the plus side, no problems with the right groin. Didn't notice a thing.
down, up
1:37, 72
1:47, 75
1:51, 73
1:46, 74
2:00, 73
1:57, 75
ave. 74.1
Includes 12:16 warm-up and 13:11 cool-down
On the plus side, no problems with the right groin. Didn't notice a thing.
Pump 1:00:00 [2]
pm: Lords. Struggled a bit after the morning hill session. Quads were telling me that they'd had enough:-) Did balance class afterwards as well.
Wednesday Jan 11, 2012 #
Cycling 51:27 [3] 22.5 km (2:17 / km)
(sick)
am: Perth Water ride. Slowly improving on the sickness front. Breathing is still crap though :-(
Tuesday Jan 10, 2012 #
Cycling 55:30 [3] 23.5 km (2:22 / km)
(sick)
am: A bit of random ridning this morning. Just followed my nose. Lap of Kings Pk then down to Tawarri, then up the steep pinch to Birdwood Pde and then around the streets of Dalkieth before heading home. Felt OK except on the hills. Breathing still a bit restricted.
Monday Jan 9, 2012 #
Running 31:11 [3]
(sick)
am: Same run as Fri. Slightly better this time, but still affected by that nasty flu.
Gym 49:00 [2]
weight:74.8kg (sick)
pm: SportsMed Subi.
Sunday Jan 8, 2012 #
Cycling 2:05:21 [3] 54.9 km (2:17 / km)
(sick)
am: Round the river, clockwise. Thought I would this because (a) I haven't done it for a while, and (b) it's longish but not too long and I could probably manage to finish it. Survived it OK. Bit lethargic at times and struggled with my breathing on some of the hills, otherwise not too bad. Would have liked to have cleared my lungs a bit more though. Next time.
Saturday Jan 7, 2012 #
Cycling 1:25:20 [3] 36.7 km (2:20 / km)
(sick)
am: To UWA then along the river the usual way past the city and out through Maylands. Got as far as Tranby House before I decided that I really couldn't be bothered and turned around. Still feeling the effects of this nasty infection.
Friday Jan 6, 2012 #
Running 32:07 [3]
(sick)
am: In Kings Pk. Out to the War memorial and back with 1 rep on the Kokoda track and an additional bit around Subiaco palms near the end. Felt very lethargic and under the weather. Right groin only just showing first signs of tightness at the end.
Thursday Jan 5, 2012 #
Cycling 50:30 [3] 22.8 km (2:13 / km)
(sick)
am: Perth Water ride
Pump 1:00:00 [1]
pm: At Lords. Got through this somehow.
Wednesday Jan 4, 2012 #
Running 27:53 [3]
(sick)
am: Through Kings Pk to the War Memorial and back. Much slower than usual and a real struggle at times but good to be out working up a sweat.
Tuesday Jan 3, 2012 #
Cycling 37:40 [3]
(sick)
am: Down to Tawarri and back
Gym 40:00 [2]
weight:77.4kg
pm: At SportsMed Subi. Did most of the session.
Monday Jan 2, 2012 #
Cycling 33:48 [3]
(sick)
am: Down to Tawarri and back. Felt like shit. Worst cold I've had for a long time.
Sunday Jan 1, 2012 #
Cycling 3:15:10 [3] 85.1 km (2:18 / km)
am: Long one. UWA, the NArrows, freeway bikepath, Canning River and along Southern River for a bit. As usual, into a southeaster on the way out and battling into a souwester by the time I got back to Matilda Bay.
Note
Started to feel really tired and crook in the afternoon .........uuuuurrggghhh