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Training Log Archive: O-ing

In the 7 days ending Sep 5, 2009:

	activity	#	time	miles		km		+m				load
	Cycling	3	5:22:00	97.93	(3:17)	157.6	(2:03)	280				142.4
	Running	3	2:05:15	14.36	(8:43)	23.11	(5:25)	350				53.9
	Core Stability	1	55:00									16.5
	Teering	1	14:58	1.86	(8:02)	3.0	(4:59)		15 /	16c	93%	10.5
	Total	6	8:37:13	114.15		183.71		630	15 /	16c	93%	223.2
averages - weight:74kg

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Saturday Sep 5, 2009 #

Cycling (Shelley) 2:16:00 66.6 km (2:03 / km)

Riders Choice. Nasty, horrible ride, especially south of the river where the roads were really wet. A few showers, 3 degrees and gusts to 70 kmh. Bailed out rather than face Mts Bay Rd - the group was down to 15 kmh on Riverside drive and I got dropped.

C • 15kmph 4

Teering race (Shortz) 14:58 [5] *** 3.0 km (4:59 / km)
spiked:15/16c shoes: ASICS Gel-Bondi

Curtin Uni. Sprint Training. Nominally 2.5km. Hall of mirrors time - slowing down way too much to read the map.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: ASICS Gel-Bondi

- Splits

Friday Sep 4, 2009 #

Core Stability (Pilates) 55:00 [2]
weight:74kg

Tough session inc. 3x40 single leg 5 springs on back and on side. Knee no problem at all. Muscles wasted after Reabold.

C • Reabold 2

Thursday Sep 3, 2009 #

Cycling (Red Rock) 1:28:00 47.0 km (1:52 / km)

Did Mt Henry, but shortcut back from the Narrows via Parliament. Felt OK generally, but legs in bits after yesterday.

Wednesday Sep 2, 2009 #

Running (Reabold) 52:10 [3] 9.1 km (5:44 / km) +350m 4:48 / km
shoes: Brooks Trance

Hilly run. Couldn't face hill intervals, so went for Reabold instead. Tried to go uphill at 5.30 or better, downhill at 6.00. Thought I found a pretty hilly route, but it was only 3.8% (I wanted IOF's 4% guideline at least).

Running warm up/down (Perry Lakes) 5:05 [3] 1.01 km (5:02 / km)
shoes: Brooks Trance

Just checking that round the lake was 1km.

Tuesday Sep 1, 2009 #

Cycling (Floreat) 1:38:00 [3] 44.0 km (2:14 / km) +280m 2:10 / km

Solo, later, windy. Via Lemnos St. and Reabold. Cut off at Leighton.

Sunday Aug 30, 2009 #

Running (Kings Park) 56:00 11.0 km (5:05 / km)
shoes: Brooks Trance

Started training for next year's City2Surf. This is actually the longest training run I've logged in AP (since Jan 07), so physios have sorted the knee out. It felt a bit dodgy but no repercussions yet.
Crawley 15, Law Path 21.46, circuit 37.42. To KP 7.10, back 7.50 (52.42).

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