Sunday Feb 18 |
 | Road bike 1:48:28 [4]56.64 km (1:55 / km) | |
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| 7.00am around the river ride with Paul,Sis and Victor.Lovley light s/e wind made for a very pleasant but hard at times ride.Won the kwin sprint over Paul.AV 31.3 over 56k |
| Run 1:03:33 [3] | |
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| 12.10pm Kings Park run with old KP metro O map.Ran to most of the controls on the map.Was hot hard work out there.Forced myself up sand tracks near the end.Glutes,hams very tight from ride this morn.Good practice though running with the map and makes run by myself not so arduous. |
Saturday Feb 17 |
| MTB Ride 2:12:40 [3]55.44 km (2:24 / km) | |
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| 1.40pm.Steady paced ride by myself Mt Haw/Kwin bike path south return.Strongish n/w wind to assist down and nice fight back.av 25.1.Got wet by rain for once hence no Rotto swim. |
| Metro Orienteering race 19:56 [5] | |
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| 5.00pm Put the head down bum up and took no notice of anyone else running around me.Managed a pretty clean fast run that i was happy with for about the 2nd time this year. |
Friday Feb 16 |
| MTB Ride 2:00:26 [3]51.76 km (2:20 / km) | |
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| 5.55pm.Mt Hawthorn-Shelly return at a moderate pace.N/w wind assisting most of the first part of the ride though thought is was s/w looking at the flags on Mounts Bay road.Wondered why i was doig 31k easy.Road back a little harder to keep the av up.1 max effort from narrows to the top of parliament hill.av for ride 25.7 |
Thursday Feb 15 |
| Swim 51:26 [3]2.3 km (22:22 / km) | |
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| 3pm.Last swim before the non event at rotto id gather by the weather report.92 laps total of the 25m pool.80 straight in 38.30(may pay to learn the tumble turn if swimming in a pool this size)12 laps in breathing/stroke exercises. |
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| C • Good Luck (if it goes ahead!) 1 |
| Run 1:04:23 [3] | |
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| Run 5pm with dog. Bibra / SouthLake sand/dirt+grass tracks, one length of the sand train tracks, legs felt like an extra 3kg were strapped on to start with. 3/4 lap on rough open ground around Bibra Lake. Last part on sand/train track to house. Felt like I was running on the spot on the bog sand to finish. |
Wednesday Feb 14 |
| Run 46:00 [3] | |
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| 10.20am Mostly soft run Triggs-Brighton return, steady pace. Sea breeze was in, but was quite hot on the sand. |
| MTB Ride 1:00:00 [4]25.93 km (2:19 / km) | |
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| 4.45pm MTB Western suburbs circuit (on bitumen). Not a planned hard ride, but somehow ended up that way again.Back, glutes quite good so I was able to push harder, and was only riding for a short time today. A good hit out, though.Av 25.93 |
Tuesday Feb 13 |
| Swim 50:00 [2]2.4 km (20:50 / km) | |
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| Pool swim 3.25pm.Just swam 50mins straight with not that much effort put into it.Sluggish in parts but finished ok.Did various stroke count to breathing exercises.Nearly sunk from lack of oxygen doing 6strokes to a breath at times |
| Run 45:00 [3] | |
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| Mainly soft sand run at a steady pace, Southlake on the Kewdale Freo train line emergency track. Ran with the dog, takes the mind off the pain at times, watching him. Hes more knackered than me at the end after sprint efforts chasing rabbits. |
Monday Feb 12 |
| Run 40:00 [3] | |
| shoes: Asics Kayano |
| 12.20pm.Work lunch time run around Star Swamp tracks at a steady pace.Very stiff left glute to start with but came better during run for once,though not alot better.Quite warm on the tracks out of the wind. |
| MTB Ride 1:09:04 [4]31.72 km (2:11 / km) | |
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| 4.45pm MTB ride. Mt Hawthorn - Mt Henry return. Reasonable sea breeze today. First half of ride mainly all into the wind, and all into the wind along Kwinana Fwy. Rode pretty hard for all the ride and didn'r draft today, though did try to get onto the back of a roadie on a time trial bike, heading south, but missed out. Averaged 25.8km/hr to Mt Henry into the wind over 15.85km it was hard work! Rode with the wind home, but it was just as hard really. As wanted to improve average. Swore at some girl who stayed on the wrong side of the path, heading south in a pack, she didn't even attempt to move. Worst time of day to be riding north, stream of bikes all over, coming from work. Overall averaged 27.3km/hr over 31.72ks and took 1.09.04. Best/hardest solo ride I've done for a while and was surprisingly fresh after lunch run!! |