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Training Log Archive: Binnsey

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  road cycling11 10:48:32 122.44(5:18) 197.05(3:17)
  running13 9:40:05 61.19(9:29) 98.48(5:53)
  Pilates4 3:35:00
  yoga2 1:45:00
  walking1 52:17 3.19(16:22) 5.14(10:10)
  Orienteering2 39:24 3.89(10:08) 6.26(6:18)22 /25c88%
  Total26 27:20:18 190.72 306.9322 /25c88%

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Wednesday Mar 31, 2010 #

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

Tuesday Mar 30, 2010 #

running 50:00 [3] 8.0 km (6:15 / km)

KP long run - closed track meant steep uphill on soft sand - yuck!

Monday Mar 29, 2010 #

Pilates 55:00 [3]

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

AM hme-work
PM work-pilates-home

Sunday Mar 28, 2010 #

running race (Telethon Round Bridges Fu) 53:12 [5] 9.56 km (5:34 / km)

Actually a 10km race but start line not obvious hence didn't start my GPS until I'd run 0.4km. No timing device at start line so must have given everyone the same time as first runners, hence my official time of 56+ is overstated. 1800 runners so very congested for first 2 km, especially along Causeway footpath.

Friday Mar 26, 2010 #

road cycling 1:50:00 [3] 41.5 km (2:39 / km)

Dancing Goat ride with Carol - flat front tyre at City Beach, probably due to riding along crappy cycle paths Tues/thismorning. Declined offers of help from 4 male cyclists (very kind of them but we're not totally useless!). Managed to activate the tyre inflater thingy this time - wow, 120psi in seconds (viagra for bike tyres!)

Thursday Mar 25, 2010 #

running (warm up to intervals) 4:58 [2] 0.8 km (6:12 / km)

running intervals 23:48 [4] 4.8 km (4:57 / km)

12X 400m on 2.45 mins:
2.00, 2.01, 2.03, 2.03, 2.01, 2.01, 1.59, 1.58, 1.56, 1.53, 1.53, 1.50

running (cool down from intervals) 2:03 [2] 0.27 km (7:36 / km)

Wednesday Mar 24, 2010 #

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

Tuesday Mar 23, 2010 #

running 47:31 [4] 7.98 km (5:57 / km)

Kings Park long run, day after the big storm so track covered in sand and tree debris.

Monday Mar 22, 2010 #

road cycling (commute) 40:00 [3] 8.0 km (5:00 / km)

Took a bit longer than usual to "ride" home due to flooding caused by storm - had to wade/ swim through above waist high water in underpass nr Farmer fwy, forgot mobile in back pocket which drowned! Pilates class cancelled.

Sunday Mar 21, 2010 #

running 52:16 [4] 8.83 km (5:55 / km)

E Perth bridges plus Herrisson Island - paced by Tony again!

Saturday Mar 20, 2010 #

road cycling 1:20:00 [3] 32.0 km (2:30 / km)

Guildford with Tony - easy pace

road cycling 31:00 [3] 9.55 km (3:15 / km)

Mt Lawley to UWA via W Perth and Kings Park

road cycling 27:32 [3] 10.0 km (2:45 / km)

UWA - Mt Lawley along the river , up Freeway path, left at Harbour Town, right into Thomas St, etc.Nice tail wind.

Orienteering race (NavDash) 21:55 [4] * 3.53 km (6:13 / km)
spiked:13/14c

Thursday Mar 18, 2010 #

yoga 55:00 [3]

running intervals 50:00 [3] 8.23 km (6:05 / km)

Car had flat battery so couldn't drive from work to interval session, so improvised - different distances using Hale Oval as base, then ran around work carpark to kill some time waiting for RAC to arrive. Bit of a bizare training session really!
0.65 - 4:18 - warm up
0.61 - 3:30
1.03 - 5:53
0.31 - 2:10
1.50 - 8:12
0.71 - 4:30
0.61 - 3:10
0.61 - 3.58 - cool down
2.20 - 14:19 - car park circuits

Wednesday Mar 17, 2010 #

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

Tuesday Mar 16, 2010 #

running 46:43 [4] 7.99 km (5:51 / km)

Almost 4 mins faster than last week - cooler weather and felt better

Monday Mar 15, 2010 #

Pilates 55:00 [3]

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

Commute - work + pilates @ UWA

Sunday Mar 14, 2010 #

running 48:45 [4] 8.43 km (5:47 / km)

E Perth bridges run + 1/2 of Herrisson Island. Ran with Tony as he is still recovering from achilles. Very humid and I got tired in 2nd half so slowed up quite a bit. Will need faster km pace to do the 14km HBF run in under 80mins.

Saturday Mar 13, 2010 #

Orienteering (NavDash) 17:29 [3] * 2.73 km (6:24 / km)
spiked:9/11c

Miss punched - 1st control. What a shame - beat Carol's time by 2 mins but it didn't count!
C • Did your shortcut 2

Thursday Mar 11, 2010 #

running intervals 35:34 [5] 6.57 km (5:25 / km)

warm up - 410m - 2.32
3 X 410m - 2.09, 2.06, 2.03
1X 1230m - 6.41
3X 410m - 2.16, 2.07, 2.09
1 X 1240m - 7.00
3 X 410m - 2.09, 2.11, 2.11
cool down - 510m - 4.22

very sultry conditions

yoga 50:00 [2]

Wednesday Mar 10, 2010 #

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

Tuesday Mar 9, 2010 #

running 51:37 [4] 8.03 km (6:26 / km)

Kings Prk long run - start of training for 14k HBF Run for a Reason 23 May

Monday Mar 8, 2010 #

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

hme-wrk, 4k
wrk-UWa (pilates), 4k
UWA-hme, 8k

Pilates 55:00 [3]

Sunday Mar 7, 2010 #

running 41:52 [3] 6.57 km (6:22 / km)

Hme - Hyde Park: 3:54, 0.56k
Loops X 5:
6:34, 1.09k
6:42, 1.08k
6:41, 1.09k
6:30, 1.08k
6:40, 1.09k
Hyde Prk - hme: 4:47, 0.58k

Saturday Mar 6, 2010 #

walking 52:17 [3] 5.14 km (10:10 / km)

Thursday Mar 4, 2010 #

running intervals 32:21 [4] 5.76 km (5:37 / km)

6 laps @ 10km pace:
5:21 - 0.96km
5:26 - 0.96km
5:20 - 0.93km
5:29 - 0.96km
5:21 - 0.97km
5:24 - 0.98km

Slower than usual due to very tight glutes from Pilates last night

Wednesday Mar 3, 2010 #

Pilates 50:00 [4]

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

AM - home to W perth 4km
PM - W Perth to Nedlands (Pilates class) 4km
PM - Nedlands to home 8km

Tuesday Mar 2, 2010 #

running 39:25 [3] 6.66 km (5:55 / km)

Kings Park

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