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Training Log Archive: Binnsey

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  road cycling15 21:16:33 295.24(4:19) 475.15(2:41)
  running10 5:58:36 36.47(9:50) 58.7(6:07)
  yoga3 2:30:00
  walking2 2:20:00 6.52(21:27) 10.5(13:20)
  Orienteering3 1:57:53 9.82(12:00) 15.8(7:28)20 /22c90%
  Total28 34:03:02 348.06 560.1520 /22c90%

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Monday Nov 30, 2009 #

road cycling (commute) 30:00 [2] 8.0 km (3:45 / km)

yoga 50:00 [2]

Sunday Nov 29, 2009 #

walking 35:00 [1] 1.5 km (23:20 / km)

very slow walk with very old dog!

walking 1:10:00 [3] 5.5 km (12:44 / km)

Brisk walk with Tony - Hyde Park, William St to Northbridge, back along Beaufort.

Saturday Nov 28, 2009 #

road cycling 2:10:00 [4] 53.25 km (2:26 / km)

CRT ride - strong easterly coming back from Freo and along freeway

Orienteering race 45:15 [4] * 6.3 km (7:11 / km)
spiked:12/14c

Bad route choice, tired from morning bike ride

Friday Nov 27, 2009 #

road cycling 1:30:00 [3] 35.0 km (2:34 / km)

C and J ride - to Bassendean along river then return on nth side of railway line, breakfast at toast overlooking Claisebrook inlet (very pleasant outlook and yummy french toast with ricotta, blueberries and honey; excellent coffee too).

Thursday Nov 26, 2009 #

running (time trial) 20:40 [5] 4.0 km (5:10 / km)

Chance to run on new athletic track - we were supposed to run at our goal pace for 10km but there's no way I could have kept that up for 10! Stayed with Carol and we finished together.

Wednesday Nov 25, 2009 #

road cycling (Commute) 1:00:00 [2] 16.0 km (3:45 / km)

Return commute - Mon & Weds

Tuesday Nov 24, 2009 #

running 42:50 [4] 6.5 km (6:35 / km)

Kings Park - very warm/ humid conditions; 1 min slower than last week.

Monday Nov 23, 2009 #

yoga 50:00 [2]

Sunday Nov 22, 2009 #

road cycling race 1:54:33 [4] 53.0 km (2:10 / km)

Great Perth Bike Ride - lost 5+ mins waiting for riding partner to catch up but, hey, it's not a race!!

Ave speed = 27.8kph

Saturday Nov 21, 2009 #

Orienteering (putting out controls) 40:00 [3] * 4.5 km (8:53 / km)
spiked:8/8c

Friday Nov 20, 2009 #

road cycling 1:50:00 [3] 41.2 km (2:40 / km)

ride with Carol to Swanbourne, hme via Nedlands, Narrows, etc

Thursday Nov 19, 2009 #

running 46:09 [3] 7.0 km (6:36 / km)

East perth run - very windy

Wednesday Nov 18, 2009 #

road cycling 30:00 [2] 8.0 km (3:45 / km)

return commute hme - west perth

Tuesday Nov 17, 2009 #

running 41:48 [3] 6.5 km (6:26 / km)

Kings Park

Monday Nov 16, 2009 #

road cycling 45:00 [2] 12.0 km (3:45 / km)

AM Hme - east perth - west perth
PM W perth - hme

Sunday Nov 15, 2009 #

running race 27:24 [5] 5.0 km (5:29 / km)

Marathon Club - Peninsular race, Burswood club rooms to NE of Windan Bridge and return. I was faster than I expected - usual sluggishness and tight muscles to start so did better 2nd half when warmed up.

Saturday Nov 14, 2009 #

road cycling 2:35:00 [3] 63.0 km (2:28 / km)

Orienteering race (metro) 32:38 [3] * 5.0 km (6:32 / km)

1st metro event - Carine

Thursday Nov 12, 2009 #

running (intervals) 24:58 [5] 4.8 km (5:12 / km)

warm up 500m*
2X 1000m (goal 5.15) - 5.25, 5.18
2 X 800m (4.28) - 4.15, 4.19
2 X 400m (2.15) - 1.58, 2.00
2 X 200m (0.58) - 0.49, 0.52
cool down 500m*

* not included in total distance


Wednesday Nov 11, 2009 #

road cycling (commute) 1:00:00 [2] 16.0 km (3:45 / km)

2 days - Mon, Weds

Tuesday Nov 10, 2009 #

road cycling 1:15:00 [3] 29.2 km (2:34 / km)

left hme 7.40am - w perth (b'fast chat with Jen re her PhD) - Claremont (visit Rosemary at Gillons) - Subi - hme 12.45pm.
quite warm - touch of heat stroke comign hme at midday.

running 44:50 [3] 6.5 km (6:54 / km)

Kings Park - very slow pace

Monday Nov 9, 2009 #

yoga 50:00 [2]

Saturday Nov 7, 2009 #

road cycling 2:25:00 [3] 60.6 km (2:24 / km)

Friday Nov 6, 2009 #

road cycling 2:00:00 [3] 41.2 km (2:55 / km)

Shorter Friday ride - to Carol's place, Scarborough, Swanbourne (breakfast stop), Claremont, Crawley, Narrows, City West, home. Carol's front tyre was flat when we came out from breakfast - joint effort to change it, bit slow but managed but then couldn't inflate it with hand pumps or figure out how to use the gas cannister - so called Peter G and he brought his floor pump! A mere 50 mins later, we set off.

Thursday Nov 5, 2009 #

running 26:00 [4] 5.2 km (5:00 / km)

Intervals
2 X 400m 1.52/1.54
2 X 800m 4.00/4.00
2 X 1000m 5.01/5.01
2 X 400m 1.52/1.52

Wednesday Nov 4, 2009 #

road cycling 30:00 [2] 8.0 km (3:45 / km)

Commute

Tuesday Nov 3, 2009 #

walking 35:00 [2] 3.5 km (10:00 / km)

Home to work (W Perth)

running 33:59 [2] 5.0 km (6:48 / km)

VERY short recovery run in Kings Park.

Monday Nov 2, 2009 #

road cycling 1:22:00 [3] 30.7 km (2:40 / km)

Tony, Ken, Carol and I rode from accomodation in Dunsborough to the Lighthouse then did a detour to Sugar Loaf on return trip - very steep descent/ ascent (riding the brakes on way down and standing on pedals in lowest gear and gasping on way up!). Good to reach the top, and even better to arrive at breakfast location and enjoy French toast with berries and maple syrup plus a well made flat white.

Sunday Nov 1, 2009 #

running 49:58 [3] 8.2 km (6:06 / km)

From Dunsborough accomodation - along coastal track to Castle Bay and return. Just managed to hang onto the back of Ken and Carol. Tony ran ahead then ran up to the lookout on the way back for a bit of extra grunt!

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