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Training Log Archive: Jacko

In the 7 days ending Mar 14, 2009:

activity

time

miles

Bike

3:03:43

43.43

(4:14)

69.9

(2:38)

Bike (Commute)

2:18:13

38.53

(3:35)

62.0

(2:14)

Paddle

55:27

4.78

(11:35)

7.7

(7:12)

Swim (Pool)

45:48

0.62

(1:13:42)

1.0

(45:48)

Windtrainer

41:00

Orienteering

30:19

3.11

(9:45)

5.0

(6:04)

Run

26:17

3.11

(8:28)

5.0

(5:15)

Strength/Core

26:14

Boxing Training

26:08

Total

9:33:09

93.58

150.6

2:03

0:00

» now

Saturday Mar 14, 2009 #

Event: Nav Dash 2 - Guildford Grammar

Bike 21:00 [3] 7.6 km (2:46 / km)
ahr:118 max:151 shoes: Trek Road Bike

Leisurely ride to and from NavDash from Guilford where the rest of the family were enjoying a picnic after a hike at Bells rapid which ended with a rock hopping river crossing.....

Orienteering (NAV Dash) 30:19 [3] 5.0 km (6:04 / km)
shoes: Brooks Adrenaline ASR

No HR data as forgot to start my watch and distance is a google earth estimate. Nav was better than last week but still left a lot to be desired. Brain freeze after 1 and ran in the wrong direction for 2. (Sorry Matt as I think I threw you right out at this point)

Then was in a bit of a race with Dolf who seemed to be running well and navigating smoothly. Felt like I wasn't really in control of my nav throughout most of the run until after 18 when I seemed to 'click in' better. Wasted heaps of time taking 3.26 to get to 14 which was no more than 50m away! Then was pretty smooth till another brain freeze left me running around looking for 18 for over 3mins again.

Overall better nav than last week but I felt pretty ordinary in my running. Really faded after 21 and should have made a better effort to chase Dolf across the oval to 24 but didn't have it in me.

Good to see Matsiv run today whose time looks bad but with the exception of 2 he did a great run. Well done Dolf who beat me by about 2mins....

C • Thanks for the Props mate, ... 3

C • Reminder... 7

M - Splits

Friday Mar 13, 2009 #

Bike (Commute) 25:12 [3] 10.0 km (2:31 / km)
ahr:120 max:152 shoes: Trek Road Bike

Ride to and from work. Got caught at every set of lights and by nearly every pedestrian so slow today.

Bike 25:12 [3] 12.4 km (2:02 / km)
ahr:123 max:156 shoes: Trek Road Bike

Ride to the Arena with Dolf

Swim (Pool) 45:48 [3] 1.0 km (45:48 / km)
shoes: Speedo Endurance

Soon realised after starting the swim that I hadn't swam for nearly a month...

200m Freestyle
200m Pull Bouy
100m Kick board (took the bulk of the 40mins.... Didn't feel like I was even moving after the first 25m)
200m Pull Bouy
200m Fins
50m Freestyle race with Dolf
50m Breaststroke

The race started with Stevej exploding out the blocks and hitting 25m with a full body length lead.... in the second 25m stevej was seen to contemplate switching to backstroke to give Dolf a chance before Dolf started to move up.... stevej held true for a win by his fingernails.... Once Dolf got his breath he was heard to mutter something about stevej's start.... You snooze ....... you know the rest...;-)

Bike 27:01 [3] 12.4 km (2:11 / km)
ahr:134 max:156 shoes: Trek Road Bike

Home into another strong southerly.

Thursday Mar 12, 2009 #

Bike (Commute) 22:04 [3] 10.3 km (2:09 / km)
ahr:145 max:165 shoes: Trek Road Bike

Run (Treadmill) 26:17 [3] 5.0 km (5:15 / km)
ahr:154 max:167 shoes: Adistar Trails

Rode in without socks and then realised I didn't have any in my locker either. Didn't want to venture to far from the hospital in shoes that rub me a bit anyway so wimped out and ran on the treadmill. Don't really like running on them...

Boxing Training 26:08 [4]
ahr:128 max:168 shoes: Adistar Trails

Quick boxing session with Liz when she finally arrived.... Teased her about all her perving on Matsiv in his budgie smugglers so she punched a little harder in the 'chase steve around and punch him' bits of the curcuit..

Bike (Commute) 23:21 [3] 11.1 km (2:06 / km)
ahr:138 max:160 shoes: Trek Road Bike

Wednesday Mar 11, 2009 #

Bike (Commute) 11:14 [3] 5.0 km (2:15 / km)
ahr:139 max:160 shoes: Trek Road Bike

With the bunky bike still out of action had to go to the roadie for this short ride...

C • What about the Mtn Bike...... 16

Bike (Commute) 10:40 [3] 5.0 km (2:08 / km)
ahr:136 max:154 shoes: Trek Road Bike

Windtrainer 41:00 [4]
ahr:136 max:172 shoes: Trek Road Bike

After getting home from work I said to Cass "I might run tonight" She said "I was gonna run" so windtrainers fro both of us it was....

Did the Craig Motram intervals workout. Seemed harder tonight... really got the HR up anyway.

Tuesday Mar 10, 2009 #

Paddle 55:27 [3] 7.7 km (7:12 / km)
ahr:124 max:135 shoes: Ocean Kayak Sprinter

Same paddle as Sunday from Hillarys up to the 4th mark just short of Mullaloo. Great morning to be out, the ocean was like glass.....

C • Conditions 1

Male - Splits

Monday Mar 9, 2009 #

Bike (Commute) 23:03 [3] 10.3 km (2:14 / km)
ahr:145 max:167 shoes: Avanti Montari

Strength/Core 26:14 [3]
ahr:103 max:130

Bike (Commute) 22:39 [3] 10.3 km (2:12 / km)
ahr:145 max:165 shoes: Avanti Montari

Sunday Mar 8, 2009 #

Bike 1:50:30 [2] 37.5 km (2:57 / km)
ahr:117 max:157 shoes: Avanti Montari

Took my cousins husband (they have just arrived in WA on holiday from the UK) for a ride up the coast to Burns Beach and back down to Sorrento Beach then home. Was a nice evening for a ride and it was at a very leisurely pace and we stopped in at a few of the beaches for him to have a look.... wouldn't surprise me if they decide to move here!

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