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Training Log Archive: Kim

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Ride	9	16:55:30	187.34	(5:25)	301.5	(3:22)
Run	14	11:26:15	71.46	(9:36)	115.0	(5:58)	120
Kayak	5	5:25:40	35.79	(9:06)	57.6	(5:39)
Gym	1	20:00
Total	28	34:07:25	294.59		474.1		120

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Monday Feb 28, 2011 #

6 PM

Ride 1:55:30 [3] 30.0 km (3:51 / km)
shoes: Merida 96 WEAPON

Night ride in Gap Creek with Dave and the local cane toads. Nice easy pace, and came back through Chapel Hill.

Saturday Feb 26, 2011 #

4 PM

Run 28:25 [4] 5.7 km (4:59 / km) +120m 4:31 / km
shoes: Nike Structure 12

Dave and Bennett were heading down to the Canoe Club to pick up the K2 for tomorrow then go for a paddle so I got dropped off near the canoe club at Kate St. Ran pretty much all on bike tracks to meet them at Jindalee for a paddle. Took the first km easy to warm up a bit then decided to run hard to try and beat them there. I think I gradually ran harder as I went on. They beat me by about 2 minutes. This is the first sub-5min/km run I've got to log on AP so I'm pretty happy, even though I just scraped in :-)

Kayak 45:35 [3] 8.0 km (5:42 / km)
shoes: Epic K1 Legacy M

Paddle from Jindalee, Dave and Bennett in the K2. I got on the water before them as they were still setting up. Paddled steady until they caught me just before the turn, then tried to stay with them on the way back. I only could when they were barely paddling but I was trying hard! Had to alter my position as I'm still recovering from seat butt cuts, to a more bearable position. I'm going to replace the seat.

Friday Feb 25, 2011 #

8 AM

Ride 2:07:15 [3] 36.0 km (3:32 / km)
shoes: Giant XTC Team

Loop in Gap Creek and Mt Coot-tha.

1 PM

Run 1:08:50 [3] 11.0 km (6:15 / km)
shoes: Nike Structure 12

Early arvo loop in Toohey Forest. Legs were terrible on the uphills after this morning's ride so cruised the hills but ran the other sections harder. Felt good.

Thursday Feb 24, 2011 #

12 PM

Ride 1:22:00 [3] 33.0 km (2:29 / km)
shoes: Giant XTC Team

River loop after my first exam in 8 years. Luckily I'd pretty much passed the subject before sitting it.

Sunday Feb 20, 2011 #

10 AM

Kayak race (Tingalpa Trot) 54:40 [5] 10.6 km (5:09 / km)
ahr:175 max:190 shoes: Epic K1 Legacy M

My first proper kayak race in ages on the hottest Brisbane day in over 12 months. All K1's (about 30) were put in the first start so I expected it to be a tough start. Despite this though I lined up in the front row on the far side. I'm sure the starter was standing on an angle as I was the only boat singled out to stop paddling. Got smashed off the start and battled through all the washes for the first 1kms. I was picking up a few places when a guy who I'd seen stuck in a tree around the island came past. I sat on him for a good 2.5kms until I couldn't any more. My HR never recovered hence the very high av HR. A K2 and two ocean skis from the 2nd start 2 mins behind then came past so I managed to get in the V which was very cruisy - unfortunately soon after, river etiquette failed and one of the skis drifed into me and we both dropped off - annoying. I mostly paddled by myself for the rest through the really tight and twisty final ~4kms. Really fun race, and I managed to get my HR way higher than I thought id be able to in a kayak, unfortunately I'm not fit enough for it to recover too quickly so I was really hurting and slowing quickly by the finish. I almost forgot, the new boat in it's debut race was FAST and I won the women's section winning 2 drink bottles and $10!

6 PM

Run 40:30 [3] 7.2 km (5:38 / km)
shoes: Nike Structure 12

Afternoon very cruisy loop from home with Dave. The morning's effort had taken it's toll.

Saturday Feb 19, 2011 #

6 AM

Kayak 55:10 [3] 10.6 km (5:12 / km)
shoes: Epic K1 Legacy M

Morning paddle with Dave down at Jindalee to avoid the highly toxic waters down nearer to the city - same driving time too so a much healthier option! 3 other Indooroopilly paddlers were down there so did a wash lead session with them. On the way up the pace was a little hot nearing the turn and I eventually dropped off. Stayed on on the way back and nearing the bridge Dave and I caught the other three napping so it was only us contesting the bridge sprint. I lead a fair way out and kept the pace as high as I could knowing that Dave (and his resistance) would be doing it tough. It worked and I took it out. I'm loving the flash new boat.

Friday Feb 18, 2011 #

4 PM

Run 44:50 [3] 8.3 km (5:24 / km)
shoes: Nike Structure 12

Loop from home. Good to see the beached boat next to Oxley Creek has finally been moved. Would have been a mission.

Thursday Feb 17, 2011 #

10 AM

Ride 1:48:35 [3] 30.0 km (3:37 / km)

Loop in Gap Creek and back through Chapel Hill. Legs pretty good after yesterday's hills.

Wednesday Feb 16, 2011 #

Run warm up/down 21:00 [3] 3.6 km (5:50 / km)
shoes: Nike Structure 12

Warm-up from home to Hilda St on the river side. Came back on the train line side.

9 AM

Run (Hill reps) 25:25 [4] 3.8 km (6:41 / km)
shoes: Nike Structure 12

Did 6 reps of Hilda St from the carpark down at the river up to the lookout. It starts out very steep and then is steady up to the top. This is the first hill reps I've ever done and I found them very hard! My legs went to jelly for the last couple even with a bit of a longer rest for the last one. They were 330m by the GPS.

2.02 (2.17)
2.01 (2.16)
1.59 (2.33)
2.03 (2.37)
2.06 (3.17)
2.08 (ouch)

Monday Feb 14, 2011 #

9 AM

Ride 2:09:35 [3] 36.0 km (3:36 / km)
shoes: Giant XTC Team

Gap Creek ride and back home over Mt Coot-tha. All tracks are now back open which is good. Forgot my gloves so hands a bit slippery on a few descents.

Sunday Feb 13, 2011 #

2 PM

Run 1:49:55 [3] 16.8 km (6:33 / km)
shoes: Nike Structure 12

Arvo run at Toohey Forest with Dave. Did two loops of the larger section on the far side of Toohey Rd. Running okay, but had an unsettled stomach in the middle part before it magically straightened itself out.

Friday Feb 11, 2011 #

11 AM

Ride 1:22:50 [3] 33.0 km (2:31 / km)
shoes: Giant XTC Team

Normal river loop with a couple of road work detours on the knobblies.

Thursday Feb 10, 2011 #

9 AM

Run 1:12:05 [3] 11.0 km (6:33 / km)
shoes: Nike Structure 12

Loop in Toohey Forest - same as Sunday. Didn't feel good the whole way around, so just cruised making sure to run every hill.

C • 50k 2

Wednesday Feb 9, 2011 #

10 AM

Ride 2:11:45 [3] 36.5 km (3:37 / km)
shoes: Giant XTC Team

From home, Gap Creek, Mt Coot-tha and back. Cruisey pace.

4 PM

Run 44:50 [3] 8.3 km (5:24 / km)
shoes: Nike Structure 12

Cruisey return loop to Oxley Creek.

Monday Feb 7, 2011 #

Run 15:20 [4] 2.7 km (5:41 / km)
shoes: Nike Structure 12

This was my first attempt since I was at high school of anything half resembling speed work. I did 6 reps of the north side of the ovals on the bike track. The GPS measured it at roughly 280m. Reps got slightly quicker, probably as my confidence grew. Only did six as not to push my achilles which has been going very well lately.

60 [1.43]
60 [1.26]
57 [1.44]
57 [1.43]
57 [1.55]
56 [1.10]

12 PM

Run warm up/down 17:40 [3] 3.3 km (5:21 / km)
shoes: Nike Structure 12

Ran down to the ovals at the croquet club. Ran back via Laurel Av.

4 PM

Gym (Snakebite) 20:00 [5]

Arvo snakebite. Did the usual = 260 push-ups.

Sunday Feb 6, 2011 #

10 AM

Ride 1:46:45 [3] 30.0 km (3:34 / km)
shoes: Giant XTC Team

I'd planned to ride first thing this morning but that didn't quite happen. Instead did a mid morning ride to Gap Creek and back home through Chapel Hill. Hot when the sun came out and a black top not the best idea.

4 PM

Run 1:09:30 [3] 11.0 km (6:19 / km)
shoes: Nike Structure 12

Loop through Toohey Forest with Dave. Good to have company, and he made me run the couple of steeper hills I'd walked earlier in the week. No complaints.

Saturday Feb 5, 2011 #

5 AM

Kayak 1:42:45 [3] 17.5 km (5:52 / km)
shoes: Epic K1 Legacy M

Morning paddle with Dave. Paddled 4km upstream then back and all the way to the In Between Bridge in town and back. My butt was seriously sore from my paddle the other day and will take a few days to heal up I think. My new boat needs some seat adjustment! I lost both bridge sprints too with Dave showing some new sharpness I hadn't seen before.

Friday Feb 4, 2011 #

9 AM

Run 1:24:00 [3] 14.0 km (6:00 / km)
shoes: Nike Structure 12

Cruisey run in Toohey Forest. Forget my GPS again, and my map as well. Found some decent hills out one side. You know it's hot when you have sweat dripping from your elbows the whole way around.

Wednesday Feb 2, 2011 #

5 AM

Kayak 1:07:30 [3] 10.9 km (6:12 / km)
shoes: Epic K1 Legacy M

Morning paddle with Dave from UQ. Did 4 x 2000m with a turn at about 85% with a 2min turnaround rest between. I found this a really tough session. I struggled on the 2nd and spent it on Dave's wash. Came good for the last two. Hot, sweaty and hard!

3 PM

Ride 2:11:15 [3] 37.0 km (3:33 / km)
shoes: Giant XTC Team

Tracks are open again over at Gap Creek so did a loop and home over Mt Coot-tha. Three drink bottles weren't enough.

Tuesday Feb 1, 2011 #

5 PM

Run 43:55 [3] 8.3 km (5:17 / km)
shoes: Nike Structure 12

Run to Oxley Creek and back with the 500m effort around the oval track. Overrall ran a bit harder than usual today.

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