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Training Log Archive: Jacko

In the 31 days ending Dec 31, 2008:

activity

time

miles

Bike

8:21:42

109.05

(4:36)

175.5

(2:52)

Paddle

5:27:32

27.96

(11:43)

45.0

(7:17)

Bike (Commute)

4:45:25

78.01

(3:40)

125.54

(2:16)

Swim (Pool)

2:33:23

2.86

(53:40)

4.6

(33:21)

Strength/Core

1:36:16

Run

43:20

5.28

(8:12)

8.5

(5:06)

Windtrainer

41:00

Boxing Training

30:00

Total

24:38:38

223.16

359.14

2:27

0:00

» now

Wednesday Dec 31, 2008 #

Bike 2:27:01 [3] 45.0 km (3:16 / km)
shoes: Avanti Montari

Rode up to Neerabup to meet Dolf and Matsiv (and son). Then rode the trail there for about 15km then rode home...

Matt's new s-works looked good although a little too shiny and new for my liking!

Monday Dec 29, 2008 #

Bike 12:07 [2] 4.4 km (2:45 / km)
shoes: 'Bunky Bike'

Ride to Pool to meet Matt for a swim session only to get there and be told you can pay to go in but it is really busy and if you can't get a lane there is no refund.... Bloody vac swim!

So I got my money back and rode home... a bit disappointing really but given I am still not really that well was probably for the best...

Came home and got hammered in the pool with the boys new super soakers!

Bike 12:43 [3] 4.4 km (2:53 / km)
shoes: 'Bunky Bike'

Ride back from pool.

Sunday Dec 28, 2008 #

Bike 1:26:57 [1] 20.0 km (4:21 / km)
shoes: Avanti Montari

Casual family ride.... I was towing both boys in the bike trailer.. Took them to Hillarys for a play on the beach after riding up to Woodvale to meet friends.

Saturday Dec 27, 2008 #

Paddle 1:49:26 [3] 15.0 km (7:18 / km)

Paddle with Dolf from Hinds reserve up river to just short of Guilford Bridge then back and through Ascot waters loop and back. Unfortunately got back to my car to find Dolf's bag had been stolen from the front seat........ Bastards!

Friday Dec 26, 2008 #

Windtrainer 41:00 [4]
shoes: 'Bunky Bike'

10 mins warm up
4x3 mins intervals with 3 mins between
10 mins cool down

First crack at the new trainer. Used the Craig Motram running track.

Wednesday Dec 24, 2008 #

Bike 25:08 [3] 13.0 km (1:56 / km)
shoes: Trek Road Bike

Ride to Mum's place before running to Arena to swim with Dolf

Run 8:32 [3] 1.6 km (5:20 / km)
shoes: Adistar Cushions

Swim (Pool) 33:23 [4] 1.0 km (33:23 / km)
shoes: Speedo Endurance

400m Free Style with fins
200m Breast stroke
400m alternate Free & Brest stroke

Run 8:02 [3] 1.6 km (5:01 / km)
shoes: Adistar Cushions

Bike 29:38 [3] 13.0 km (2:17 / km)
shoes: Trek Road Bike

Home into the southerly headwind... Good news is I found an old bike dumped in the bush on the way home so I now have some spare parts to modify the bunky bike and fix the seat.....

Saturday Dec 20, 2008 #

Paddle 1:38:06 [3] 12.0 km (8:11 / km)
shoes: Ocean Kayak Sprinter

Good paddle with Dolf from Narrows to the yacht club after the Matilda Bay Yacht Club. Was straight out into the sou'wester so took about 56mins to get there and 42 to get back. A bit of fun riding some wave on Melville water.

Friday Dec 19, 2008 #

Bike (Commute) 22:29 [3] 10.3 km (2:11 / km)
shoes: Trek Road Bike

Ride into work for the afternoon Hospital Christmas party.. straight into the southerly wind..... again

Bike (Commute) 22:21 [3] 10.3 km (2:10 / km)
shoes: Trek Road Bike

Ride home after a few beers at the xmas party... saw one of the more bizarre things that I have seen on a cycleway lately... guy riding a MTB with a full size computer tower hanging from his left handlebar.... he was doing well to keep his balance!

C • Smart guy, probably will be... 1

Bike 24:33 [3] 12.4 km (1:59 / km)
shoes: Trek Road Bike

Ride to Arena to meet Matt and Dolf for swimming

Swim (Pool) 45:00 [4] 1.3 km (34:37 / km)
shoes: Speedo Endurance

1.2 km alternating 50 FS 50 BS
then 100 bs to cool down.

Spent the whole session trying to catch up the 100m that Matt and Dolf got up on me early on.... must have been coz I rode and they both enjoyed the comforts of their cars to get there :-)....

Felt terrible at the start but got into it by about the 500m mark....

C • I'm sure you managed to get... 1

Thursday Dec 18, 2008 #

Bike (Commute) 20:23 [4] 10.3 km (1:59 / km)
shoes: Trek Road Bike

Wasn't planning on trying to set my record pace for getting to work this morning until I caught up with a racer looking type on a full triathalon/time trial looking bike with 'elite racing cycles' plastered across his backside... Overtook him him on the first hill and then hammered it to make sure he didn't catch me..... probably didn't need to try so hard coz by the time I decied to look back there was no sign of him....

Still good to work a bit harder seeing as it was a christmas breakfast at Fraser's this morning so glad I burnt a few callories on the way in!

Strength/Core 47:56 [2]

Ussual core stuff then 20 odd minutes on the rowing machine..

Bike (Commute) 25:03 [3] 11.5 km (2:11 / km)
shoes: Trek Road Bike

Deviated on the way home slightly to do a home visit for a patient. Pretty warm ride as I left early today.... 1 more morning to go!

Tuesday Dec 16, 2008 #

Bike 13:28 [2] 4.4 km (3:04 / km)
shoes: 'Bunky Bike'

Ride to pool, delayed by the chain coming of and jamming so took a few minutes making me late to meet matt

Swim (Pool) 38:00 [3] 1.1 km (34:33 / km)
shoes: Speedo Endurance

500m alternating 50 FS, 50 BS.
600m of various 100m, 50, 100 etc FS and a 150 BS

Bike 35:07 [2] 10.7 km (3:17 / km)
shoes: 'Bunky Bike'

A few bugs appeared in the bunky bike program today. First the chain came of on the way to the pool. Then after the pool I rode to the shopd to do some christmas shopping and bought way too much stuff for Cass. Then realised I only had my small backpack to try and get it all home and that already had my towel, flipper and bathers in it.... Of well some creative packing and riding home looking like santa with a sack hanging of my pack did the trick.... Untill I got tho the Whitfords Ave Freeway intersection and the seat bracket sheared through almost putting my butt on the back wheel and reducing the manhood to mashed potatoes!

So managed to ride the restof the way with a floating 'sideways' seat.... that together with the 'sea legs' peddles made for an interesting last couple of k's..

The Bunky bike will come back stronger though!

C • Bunky Bike 2

Monday Dec 15, 2008 #

Bike (Commute) 26:28 [3] 10.3 km (2:34 / km)
shoes: Avanti Montari

Time not really accurate this morning as I got stopped by a roadie who wanted to borrow my mobile to ring his wife! Turned out he had left his carbon pump on the bonnet of the car and he was very worried it was going to be lost. When he rang her she checked and it wasn't there..... was hard to stand and watch a grown man almost cry...!

Still the story had a happy ending, when I got to work I had a text from his wife saying 'ok darling I have found your pump xxx'

Strength/Core 26:10 [2]

Bike (Commute) 22:23 [3] 10.3 km (2:10 / km)
shoes: Avanti Montari

Sunday Dec 14, 2008 #

Bike 1:55:00 [3] 48.2 km (2:23 / km)
shoes: Trek Road Bike

Rode to Matt's and picked him and Aiden up for a 13km loop at a leisurely pace so Aiden could keep up. Then dropped him off and headed into the easterly along Reid Hwy and looped around back to my place.

Run 26:46 [4] 5.3 km (5:03 / km)
shoes: Adistar Cushions

Usual loop around Kingsley at sunset.... beat last time by 24 seconds..

Pretty warm night so nice to go home and do my stretches in the pool!

Saturday Dec 13, 2008 #

Paddle 2:00:00 [3] 18.0 km (6:40 / km)
shoes: Ocean Kayak Sprinter

Paddled with Dolf from Middle Swam to Guildford Bridge and back again. Great morning to paddle but I was having to work hard to keep up with Dolf's Endorphin... Seems since he has discovered paddling technique (and a little stamina) my Sprinter isn't as quick as I once though, or the Endorphin isn't the slow Queen Mary I once thought!

Didn't help that he asked if I wanted to wash hang in an attempt to stick together though... grrrrr

Had to convince him to swap boats for a bit on the return trip just so I could confirm that his boat is faster which saved my ego a little.....

Maybe have to try and convince Cass that I should get that PRS after all!

Thursday Dec 11, 2008 #

Bike (Commute) 23:56 [3] 10.3 km (2:19 / km)
shoes: Avanti Montari

Pretty ordinary ride in, felt very slow, blaming the head wind!

Boxing Training 30:00 [4]
shoes: Gardening Sneakers

Bike (Commute) 21:55 [3] 10.3 km (2:08 / km)
shoes: Avanti Montari

Felt heaps better going home.

Tuesday Dec 9, 2008 #

Bike (Commute) 13:59 [3] 5.1 km (2:45 / km)
shoes: 'Bunky Bike'

Today was the official maiden voyage for the aptly named 'Bunky Bike'. The sorry soul was happy to be rescued from the verge rubbish collection and almost returned to it's pre 1950's glory! Bike went pretty well... especially once I got over the motion sickness induced by the cross threaded peddles.... that has to be good for core stability in some way!!!

I will have to wait to find another verge bike with better cranks on it so I can replace these!

I am sure nobody even thought twice about stealing it from outside the front of the pool though...

Swim (Pool) 37:00 [3] 1.2 km (30:50 / km)
shoes: Speedo Endurance

500m Freestyle (50, 50, 50, 100, 100, 50, 50, 50)
500m Breastroke
2x 100m Freestyle trying flippers for the first time.... They make a bit of a difference!

Bike (Commute) 14:35 [3] 5.1 km (2:52 / km)
shoes: 'Bunky Bike'

Monday Dec 8, 2008 #

Bike (Commute) 22:39 [3] 10.3 km (2:12 / km)
shoes: Trek Road Bike

Good to get back on the bike after a week of illness. The week of gave me time to rebuild an 'off the bulk rubbish collection' bike which should do nicely to ride to the pool from now on.... don't think anyone will want to steal that one!

Strength/Core 22:10 [1]

Bike (Commute) 22:43 [3] 11.14 km (2:02 / km)
shoes: Trek Road Bike

Monday Dec 1, 2008 #

Bike (Commute) 26:31 [2] 10.3 km (2:34 / km)
shoes: Avanti Montari

Felt good at start then chest pain returned so was a very slow ride in.... Might have to see the doc I think!

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