Training Log Archive: KimIn the 7 days ending Nov 28, 2010:
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Sunday Nov 28, 2010 #
1 PM
Ride 1:48:40 [3] 30.0 km (3:37 / km)
shoes: Giant XTC Team
Same ride as yesterday. Wasn't interested in riding hard, but good fun.
4 PM
Kayak 1:11:10 [3] 12.9 km (5:31 / km)
shoes: Red 7 Double Ocean Ski
I joined Dave in the double ski for his Sunday arvo session with 3 of his peanut mates. We paddled from Manly out around Green Island and then back with the wind. There wasn't much wind so the wind swell was a bit small for the 8.3m ski! On the plus side, I found a great place to go online skating.
Saturday Nov 27, 2010 #
8 AM
Kayak 1:43:30 [3] 16.0 km (6:28 / km)
ahr:142 max:168 shoes: K1 - Nelo Scorpion
Morning paddle with Dave. Paddled in our own water to the Jindalee Bridge and back. I got a very sore butt by halfway. We dead heated our first sprint to the bridge, but I lost the final sprint to the wire when Dave caught me off guard and I couldn't get off his wash. Good paddle, but too many power boats / jet skis out messing up the water. We didn't time the paddle too well either with the turning tide and ended up paddling against the flow for about 75% of it.
4 PM
Ride 1:41:30 [3] 30.0 km (3:23 / km)
ahr:149 shoes: Giant XTC Team
Arvo ride with Dave to Gap Creek and surrounds. Had a semi stack (had to put one foot and one hand down) on one of the loose downhills and must have spun my back wheel backwards once stopped. I got back up and had no rear brakes. I found one of my v-brake cartridges on the ground minus the pin. I taped it up and all was good. Dave was pushing the pace a bit and I found out near home that he was trying to beat his PB, which we got by 7 mins. Good ride, but I didn't feel like going that hard.
Friday Nov 26, 2010 #
1 PM
Run 34:55 [3] 5.9 km (5:55 / km)
ahr:150 max:180 shoes: Nike Structure 12
Easy run from home through the parks to the river. Stopped for a look at the dog park and all the obstacles there, then back home over the rail bridge and back streets. Felt easier than it has in a while, but it was slow.
Thursday Nov 25, 2010 #
9 AM
Ride 2:07:00 [3] 35.1 km (3:37 / km) +843m 3:14 / km
ahr:145 max:174 shoes: Giant XTC Team
Ride from home to Gap Creek via Chapel Hill. Various loops through there and then back home via Highwood Rd Tk and over Mt Coot-tha. Rode the hard bits hard and the easy bits easy. Legs a bit cooked from yesterday.
Wednesday Nov 24, 2010 #
4 PM
Ride 1:00:00 [4]
ahr:144 max:185 shoes: Spin bike
Did another one of the sessions from the iPhone App. 10 min warm up, then 9 x (3mins high intensity, 2mins low intensity), with a 5 minute warm down. Hard, the 2 minutes recovery goes very quickly.
Tuesday Nov 23, 2010 #
2 PM
Run 31:25 [3] 5.4 km (5:49 / km)
ahr:162 shoes: Nike Structure 12
Run from home again. Felt better than yesterday. Again my HR rate reached impressive heights whilst passing the train platform and stayed there for a good couple of minutes until I left the train line.
Monday Nov 22, 2010 #
1 PM
Gym (Snakebite) 20:00 [5]
Snakebite - total of 220 push-ups. Hard, I'm a bit weaker than 2 weeks ago when I last did this.
4 PM
Run 30:30 [3] 5.3 km (5:45 / km)
ahr:154 shoes: Nike Structure 12
Flat run from home. Did 4 half-hearted efforts (~500m) but didn't recover too well from them.