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Training Log Archive: Jacko

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Paddle	7	11:06:32	41.32	(16:08)	66.5	(10:01)
Strength/Core	23	6:45:00
Bike	3	5:47:39	109.64	(3:10)	176.45	(1:58)	715
Run	5	4:39:02	29.68	(9:24)	47.76	(5:51)	404
Windtrainer	5	3:26:28
MTB	1	1:43:55	23.49	(4:25)	37.8	(2:45)	444
Bike (Commute)	3	1:00:50	13.56		21.83
Total	23	34:29:26	217.69		350.34		1563

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Thursday Jun 30, 2011 #

Note
(rest day)

Feeling really tired and on the verge of sick again so rest day today. Hopefully I have finally done the right thing and will avoid actually getting sick this time.

Wednesday Jun 29, 2011 #

Paddle 1:55:00 [3] 9.8 km (11:44 / km)
shoes: Aussie Spirit PRS

Met MattJ at Amiens at 6.30 and started in the dark to the first portage. After the island we had light and was then a lovely morning to paddle through the trees. Water level risen significantly since saturday and only had 2 portages either way. Paddled upstream for about 1hr 10 then back in about 40mins. Enjoyed watching Matt have about 4-5 swims.

Strength/Core 15:00 [1]

Tuesday Jun 28, 2011 #

Windtrainer 42:05 [3]
ahr:128 max:158 shoes: Trek Road Bike

Plan was to do intervals so had 8min WU then tried to start 1st interval but seems my legs weren't anywhere near recovered from Sunday so eased off and kept a solid steady pace for 20mins.

Legs started to feel better so upped to 83%ish for 10mins then eased back off.

Strength/Core 10:00 [1]

Sunday Jun 26, 2011 #

Bike 19:00 [3] 8.36 km (2:16 / km)
shoes: Trek Road Bike

Cruise out from the veldrome to the start line.

Bike 2:13:11 [4] 80.0 km (1:40 / km) +245m 1:38 / km
shoes: Trek Road Bike

Joined Dangers team Ramrod for the Swan Valley cyclosportif. He told me don't worry it will be pretty easy ride...... Yeh right!

After sticking to our roll through plan for at least 2 minutes a big group of CRT riders came past and we jumped on. From then on it was an 80km smash fest. Spent the last 10km just trying to hang on.

Knackered now

Bike 20:17 [3] 8.36 km (2:26 / km)
shoes: Trek Road Bike

Easy ride back to the velodrome for an awesome feed and to watch some real cyclist tear up the track

Strength/Core 10:00 [1]

Saturday Jun 25, 2011 #

Run 57:35 [3] 9.9 km (5:49 / km) +56m 5:39 / km
shoes: Brooks Adrenaline ASR

run from Bells up to Walyunga with Dolf. Really nice run, checked the gauge at Walyunga Pool and it was 0.18

Paddle 2:12:51 [2] 7.5 km (17:43 / km)
shoes: Aussie Spirit PRS

Time says it all. Water low so had to put in just below the elbow at Bells. Liz joined us and needed a fair bit of help in the twisty tight channels. Good to back among the trees but should be much better next week.

only had to get out 3 times though between Bells and Amiens.

Strength/Core 15:00 [1]

Thursday Jun 23, 2011 #

Paddle 1:36:10 [3] 10.5 km (9:10 / km)
ahr:115 max:139 shoes: Bic Tobago Double

Slogged with Liz into the wind and waves up to Mullaloo. Then turned back for a nauseating run back. Swell coming from the back right hand side with a boat not quick enough to catch runs made for a lumpy stomach churning trip back. Must have been lumpy as the GPS gave us 106m of elevation gain!

Run 1:14:02 [3] 11.56 km (6:24 / km) +126m 6:04 / km
shoes: Brooks Adrenaline ASR

3/4 of the rangas on the Neerabup trail tonight. lovely night for running. Very easy pace with a bit of Dolf's run walk theory thrown in.

Strength/Core 10:00 [1]

Wednesday Jun 22, 2011 #

Bike (Commute) 33:13 [3] 16.03 km (2:04 / km)
ahr:145 max:170 shoes: Trek Road Bike

Found time to head north and do a loop up to Ocean Reef. Got slowed on the return by opting for the safety of the bike path along Marmion ave

Bike (Commute) 6:37 [3] 2.8 km (2:22 / km)
shoes: Trek Road Bike

Windtrainer 42:00 [3]
ahr:139 max:163 shoes: Trek Road Bike

10 min WU
10 min at 80%MHR
2min recovery
5 min at 85-88%
2 min recovery
10min at 80-85%
5min WD

Strength/Core 10:00 [1]

Tuesday Jun 21, 2011 #

Strength/Core 10:00 [1]

Run 45:54 [3] 8.5 km (5:24 / km) +40m 5:17 / km
ahr:156 max:168 shoes: Brooks Adrenaline ASR

L knee sore.

Monday Jun 20, 2011 #

Strength/Core 10:00 [1]

Hoping to get back to some real training tomorrow

Sunday Jun 19, 2011 #

Strength/Core 1:20:00 [2]

Decided against any 'real' training today in the hope of feeling better this week. Did an extened set of my core stuff then added some upper body weights.

Wednesday Jun 15, 2011 #

Strength/Core 10:00 [1]

Still coughing up heaps of gunk. Hopefully will be good enough to run tomorrow.

Tuesday Jun 14, 2011 #

Strength/Core 10:00 [1]
(rest day)

My cold seems to be making a comeback so going to take it easy for a few days in an attempt to be all go by the weekend.

Monday Jun 13, 2011 #

Bike (Commute) 7:00 [3] 3.0 km (2:20 / km)
shoes: Trek Road Bike

Bike 1:20:05 [4] 37.9 km (2:07 / km) +198m 2:04 / km
shoes: Trek Road Bike

Left work and headed into the wind up to Burns Beach. Back was sore as I pushed hard into the wind with my pack on. Then headed east and followed the lakes back home. Heaps of bugs in the face as the light faded.

Strength/Core 10:00 [1]

Saturday Jun 11, 2011 #

Strength/Core 1:00:00 [3]

Good solid set with a few extra reps thrown in. This session led me out of lethargy and then I got on the bike which was looking most unlikely earlier.

Windtrainer 39:23 [5]
ahr:139 max:174 shoes: Trek Road Bike

New this was going to hurt but promised myself get it done and have a day off tomorrow.

10 mins WU
10 x (1min max effort/1min recovery)
10 mins WD

Friday Jun 10, 2011 #

Run 49:21 [3] 8.3 km (5:57 / km) +81m 5:40 / km
shoes: Brooks Adrenaline ASR

Run with Dolf on his trail. Felt good at a nice pace except for my stomach that didn't want to play and as a result I discovered just how few soft leaves are in the australian bush this time of year....... twice.

Strength/Core 15:00 [1]

Thursday Jun 9, 2011 #

Paddle 1:29:39 [3] 10.2 km (8:47 / km)
ahr:114 max:157 shoes: Bic Tobago Double

Hillarys to Mullalo and back with Liz, windy and hard going today. We were given a fright just after exiting the marina when a big fat brown seal fully breached about 10m off to our left. It was huge and made a big splash and sparked conversation about the bigger shark that may have been chasing it.

C • Oh Crap! 1

Strength/Core 10:00 [1]

Wednesday Jun 8, 2011 #

Windtrainer 42:00 [5]
ahr:136 max:167 shoes: Trek Road Bike

5 min WU
3x (3min on 2 min off)
4 min recovery
3x (3min on 2 min off)
7 min CD

Aim was to hit 90% MaxHR for each effort and try to hold it there, ussually reached it with about 30-45 secs of the effort left.

Strength/Core 10:00 [1]

Tuesday Jun 7, 2011 #

Bike 1:35:06 [3] 41.83 km (2:16 / km) +272m 2:12 / km
ahr:134 max:172 shoes: Trek Road Bike

Nice easy ride with Dolf up the coast and back via Connelly. Dolf picked a fight with a geriatric bloke on the Burns Beach bike path. Dolf had rung his bell 3 times and the guy wouldn't move left so we crawled past at walking pace. Then we got told us the path was a walking path for old people only (at the time the guy was standing right in front of the bike sign painted on the path which we both pointed out) Then he walked up to me and told me that Lance Armstrong wouldn't ride on that path and to get on the road...... Such a shame as I would have loved to have bumped into Lance out there.

C • Cant win 2

Strength/Core 20:00 [1]

Monday Jun 6, 2011 #

Run 52:10 [3] 9.5 km (5:29 / km) +101m 5:13 / km
ahr:159 max:180 shoes: Brooks Adrenaline ASR

Took Zara out with me again this morning for her first trail run. She kept up well and has been asleep ever since we got home.

Ran through various trails at the back of Hepburn Heights and the included the main trail along Pinaroo to Whitfords ave and back. Found a fair few soft sand uphill bits which slowed me down but increased the effort.

Strength/Core 20:00 [1]

Sunday Jun 5, 2011 #

Paddle 2:19:00 [3] 18.0 km (7:43 / km)
ahr:107 max:137 shoes: Aussie Spirit PRS

First paddle in the PRS for ages and it was like getting back into your favourite arm chair. Took it pretty easy for the first 20 mins or so as I paddled with an newbie who bought Dolfs old endorphin. Then once the group of Joel, Dolf and MattJ caught up I uped my effort to their pace.

Beautiful morning to be out there. Started at Middle Swan bridge and headed upriver and back again.

C • Huh... 5

Strength/Core 10:00 [1]

Saturday Jun 4, 2011 #

MTB 1:43:55 [3] 37.8 km (2:45 / km) +444m 2:36 / km
ahr:135 max:165 shoes: Iron Horse Bootleg 3.0

Followed the KOM course from Helena Pharmacy up to the weir with Liz and Joel. Joel had another spinner moment which was eventually resolved after the entire contents of my water bottle was used to rinse his rear hub. Glad it worked otherwise it was going to be a 10km hike a bike back. Decided to take the road into Mundairing as we were now a little short on time. Then we smoked it down the Heratige trail back to Scott St.

Strength/Core 10:00 [1]

Friday Jun 3, 2011 #

Bike (Commute) 14:00 [3]

Back feels a little odd today so gonna listen to it and skip a planned run tonight in favor of more core.

I may be a slow one but at least I am a learner!

Strength/Core 30:00 [1]

Thursday Jun 2, 2011 #

Paddle 51:21 [3] 5.7 km (9:01 / km)
ahr:111 max:124 shoes: Bic Tobago Double

HIllarys to Whitfords point where Liz started to feel sick due to a decent swell so we turned back and did an extra lap inside Hillarys.

Strength/Core 10:00 [1]

Back a little stiff after paddling

Windtrainer 41:00 [4]
ahr:97 max:164 shoes: Trek Road Bike

8 mins WU
4 x (5min on 2 mins off)
WD

Wednesday Jun 1, 2011 #

Paddle 42:31 [4] 4.8 km (8:51 / km)
ahr:126 max:167 shoes: Bic Tobago Double

Intervals at hillarys with Liz

Strength/Core 10:00 [1]

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