Training Log Archive: KimIn the 7 days ending Nov 7, 2010:
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Sunday Nov 7, 2010 #
10 AM
Ride 2:15:00 [3] 36.0 km (3:45 / km)
ahr:144 max:177 shoes: Giant XTC Team
Morning ride with Dave. Rode from home to the Gap Creek trails via bike tracks and back roads to the south of Mt Coot-tha to avoid the tough road climb. It's a great alternative. Looped around on the single track for a while then climbed up to Mt Coot-tha via Lantern Tk and Highwood Rd Tk. Dave kept trying to race me up the undulations across the top but I won 3 from 3. Cruised back home. Great ride.
6 PM
Run 28:00 [3] 4.5 km (6:13 / km)
shoes: Nike Structure 12
Evening run / walk. Less walking today.
Saturday Nov 6, 2010 #
9 AM
Kayak 1:30:00 [3] 12.0 km (7:30 / km)
shoes: Red 7 Double Ocean Ski
Noosa - cracking waves with dolphins. Rob D and family were in Noosa for holidays so we spent the day up there. I paddled in the front of the Red 7 with Rob, and Dave was in his single. Headed straight out until it got a bit to ugly then came back to the wave zone. Caught up with three dolphins out near the point just after turning around. Caught heaps of waves which just continue peeling off the rocks for what seems like a never-ending ride. We were able to peel off before they broke too. Went for a swim trying to get the truck back onto the beach.
Friday Nov 5, 2010 #
5 AM
Kayak 1:04:30 [3] 10.5 km (6:09 / km)
ahr:134 max:158 shoes: K1 - Nelo Scorpion
Morning paddle with Dave. Did 2 x 6 minuters broken into 2 mins each of 85/70/85% with 2 minutes rest. Dave did and extra one but I felt terrible so just paddled steady. Did wash leads on the way back. My arms and upper back felt very average, either due to the snakebite I did yesterday, or me adapting to carrying around my MASSIVE arms - probably the latter I'd say.
Thursday Nov 4, 2010 #
11 AM
Gym (Snakebite) 20:00 [5]
Snakebite - same as last week - total of 220 push ups + braces. Didn't really struggle with it today so will up it again next week.
2 PM
Run 38:10 [3] 5.4 km (7:04 / km)
ahr:129 max:166 shoes: Nike Structure 12
Run / walk. The grass was very soggy from this morning's downpour, but at least the pool's full again.
Wednesday Nov 3, 2010 #
12 PM
Ride 2:02:40 [3] 35.6 km (3:27 / km)
ahr:140 max:175 shoes: Giant XTC Team
Loop up Mt Coot-tha (up in 13.38mins with av HR of 169) then down to Gap Creek picnic area for some water, then back up and home. Felt heaps better than when I did this ride a week ago, however had to eat my emergency muesli bar at 1hr 20 mark (it's been there untouched for at least the last 5 months!).
Tuesday Nov 2, 2010 #
11 AM
Run 29:00 [2] 4.0 km (7:15 / km)
shoes: Nike Structure 12
Run / walk in the heat.
5 PM
Kayak 1:03:00 [3] 10.7 km (5:53 / km)
ahr:144 max:167 shoes: K1 - Nelo Scorpion
Evening paddle with Dave with his tennis ball resistance on. Did 5 min warm up, then 2 sets of 25 mins at 70% with 25 secs at 90% every 3 mins. 5 mins recovery between sets. Felt pretty good. Dave had me covered going with the current but I had him covered coming back against it - fairly even for the session though thanks to the tennis ball.
Monday Nov 1, 2010 #
3 PM
Ride 50:00 [4]
ahr:133 max:174 shoes: Spin bike
I downloaded a free spin bike app to my phone today so thought I'd try one of the sessions (there's only 3). It was titled as an anaerobic session and included -
15 min warm up
5 x 1 min at max with 6 mins recovery between each
6 min warm down
This was far harder than it sounded as 60 seconds is too long to go at max for! Felt a bit shaky for a few minutes after getting off.
15 min warm up
5 x 1 min at max with 6 mins recovery between each
6 min warm down
This was far harder than it sounded as 60 seconds is too long to go at max for! Felt a bit shaky for a few minutes after getting off.