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Training Log Archive: Gibbo

In the 30 days ending Sep 30, 2009:

activity	#	time	miles	km	+m
Running	16	7:07:39	40.51	65.2
Weights	3	3:00:00
bike	6	2:59:18	31.69	51.0
Volleyball	1	1:10:00
other	1	1:00:00
Swimming	3	53:05	0.12	0.2
Spin Bike	1	10:00
Total	21	16:20:02	72.33	116.4

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Monday Sep 28, 2009 #

Weights 1:00:00 [4]
shoes: BROOKS

Spin Bike 10:00 [3]
max:120 shoes: BROOKS

rpm 110+
level 5

Running (bricked with bike) 9:00 [4] 2.5 km (3:36 / km)
shoes: BROOKS

increased speed by 0.5 from 15km/h

very tired, straight after weights

Sunday Sep 27, 2009 #

bike 30:00 [3]
shoes: shimano's

5 inc. 5km tt
1:33
1:39
1:38
1:39
forget the last split lol
hair pin turn at the 500m marks

Saturday Sep 26, 2009 #

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: BROOKS

Running 9:08 [4] 2.5 km (3:39 / km)
shoes: BROOKS

2km im 7:48
last 500m in 1:30

hot, mistake and no rest between warmup (3km there) and start, trying to mimic when im tired for a tri i guess

Thursday Sep 24, 2009 #

Running race 1:31 [5] 0.6 km (2:32 / km)
shoes: spikes

been sick so this was a bad move
on the schools dud grass oval, still really dusty from the dust storm.

whent shopping today for spikes but nowere sells nike zooms :(

Monday Sep 21, 2009 #

Running 22:03 [3] 5.0 km (4:25 / km)
shoes: BROOKS

was going to do 10km but legs so sore and cbf

Sunday Sep 20, 2009 #

Running race 15:33 [3] 4.2 km (3:42 / km)
shoes: BROOKS

cramped at 2km (6:50) tryed to stay alive from there. been cramping alot lately

Weights 1:00:00 [5]

bike warm up/down (to/from) 30:00 [3]

Saturday Sep 19, 2009 #

Swimming 30:00 [3]
shoes: none

just cruisy sorta pace
legs were really sore so swimming XD

Thursday Sep 17, 2009 #

Running 25:00 [3] 6.0 km (4:10 / km)
shoes: BROOKS

Wednesday Sep 16, 2009 #

bike 18:30 [5] 9.0 km (2:03 / km)
shoes: shimano's

another brick session XD i saw sammii thisarvo so did it near her's....it's def. not as flat as she makes out

had a 1km course, 300m downhill, 300m uphill and 400-ish of flat, 40km/h on everything expt the uphill sat on 20-24 up there

jelly legs XD

Running 6:16 [3] 2.0 km (3:08 / km)
shoes: BROOKS

i think the bike's hills were bad. did same course for the run but the hills killed, with about 500m to go the left leg blew up, first the hammy then calf. eased up abit when i got onto the flat and could power home at around 90%

Tuesday Sep 15, 2009 #

Swimming 20:00 [3]
shoes: none

really disorentated when i got out

Sunday Sep 13, 2009 #

bike race 5:48 [4] 4.0 km (1:27 / km)
shoes: shimano's

dicided to do a mini tri....in the midday heat XD

1:25
1:28
1:25
1:30 ( had to take shoes off)

Running race 3:03 [5] 1.0 km (3:03 / km)
shoes: BROOKS

wanted to do 3:30 or less, whent out hard....to hard died after 300m so slowed alot.
got my 500m split at 1:31 so that gave me a bit more push, easily another 10sec+ in me if weathers better and i had some insentive to push it, i think i give in to easy when tired

Swimming 3:05 [4] 0.2 km (15:25 / km)
shoes: none

havnt done this in a while, really disorentated coming out and tec. felt really sloppy

Saturday Sep 12, 2009 #

Running race 2:05 [3] 0.8 km (2:36 / km)
shoes: spikes

div1 final, didnt run that great as the time shows, think i need new spikes

Thursday Sep 10, 2009 #

Running (asr) 1:00:00 [3] 6.0 km (10:00 / km)
shoes: BROOKS

3x easy threshold hard

hard lap time ('400m' that was clsoer to 450m)
70
73
68

Wednesday Sep 9, 2009 #

bike (samford loop) 50:00 [3] 23.0 km (2:10 / km)
shoes: shimano's

biking is an odd sport, i only seem good on a constant gradient, soon as its undulating i have to change gears - then im in to high/low a gear.....runnings so much easier - legs turn over you go forward, the fast they go the quicker you go. no gears

Tuesday Sep 8, 2009 #

Weights 1:00:00 [3]

incl. there/back

Running 35:00 [3]
shoes: BROOKS

Monday Sep 7, 2009 #

Volleyball 1:10:00 [3]

dodgy, best our class has played yet but noone can put the ball up

Running (asr kenya run) 1:00:00 [3] 7.0 km (8:34 / km)
shoes: BROOKS

3km - 17min
3km - 14min
1km - 3 min
session was cut short thanks to the huge storm, last 1km was sprinting back to cover

Sunday Sep 6, 2009 #

Running race 14:00 [3] 4.0 km (3:30 / km)
ahr:170 max:180 shoes: BROOKS

felt flat so only 4km

other warm up/down 1:00:00 [3]

to/from and rando stufs

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