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Training Log Archive: Jacko

In the 7 days ending Apr 26, 2009:

activity # timemileskm+m
  Paddle3 4:55:11 22.06(13:23) 35.5(8:19)
  Bike (Commute)5 2:38:40 46.23(3:26) 74.4(2:08)
  Run2 1:16:49 8.82(8:42) 14.2(5:25)
  Strength/Core2 1:13:44
  Windtrainer1 1:03:07
  Orienteering1 21:31 2.49(8:39) 4.0(5:23)
  Bike1 5:27
  Total7 11:34:29 79.6 128.1

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Sunday Apr 26, 2009 #

Paddle 2:48:18 [3] 21.5 km (7:50 / km)
ahr:110 max:173 shoes: Aussie Spirit PRS

Afternoon paddle from Middle swan bridge up to Amiens and back with Dolf and Matsiv. Decided to paddle upstream for a change knowing the water would be shallow and once we got going I became determined to get to the tee trees and once in them we managed to get to a big log that was just short of Amiens. Water was pretty shallow once we got about 6km up river but still padddleable.

Was good to do a longer paddle.

Run 53:07 [3] 9.1 km (5:50 / km)
ahr:140 max:155 shoes: Brooks Adrenaline ASR

Leisurely evening run with Matsiv. Comfortably kept the HR at about 76% I think the cooler temp helped here. Good way to finish of the day.

Saturday Apr 25, 2009 #

Orienteering 21:31 [5] 4.0 km (5:23 / km)
ahr:160 max:181 shoes: Brooks Adrenaline ASR

Distance is just an estimate. Ran fairly well today with just 3 real mistakes. First was making a classic 180 degree error going to 2. Took me a while to realise my stupidity and was a pretty bad start. From then on ran well till I took a turn too early to 14. Then ran flat out in front of the crowd hoping to make an impressive entry to 17 only to mistake a guy playing with his little boy at a tree for punching the control, so went to the wrong tree!

Anyway was an improved time and I made an effort to run slower to improve my nav and I certainly felt more in control today. Wait to see the results now!

Friday Apr 24, 2009 #

Bike (Commute) 22:34 [3] 10.0 km (2:15 / km)
ahr:130 max:157

Bike 5:27 [3]
ahr:121 max:133 shoes: Trek Road Bike

Got home to find I was locked out so did seated hill reps in BCR up the very small hill out the front until Cass got home

Paddle (Intervals) 1:04:54 [3] 6.0 km (10:49 / km)
ahr:119 max:178 shoes: Aussie Spirit PRS

Paddle at Hillarys with Dolf, Matt and Liz. Did 3x800m races with an 800m recovery lap in between then 2 more laps with a short sprint race in the 2nd last lap.

All paddled well tonight with Matsiv starting to show his competitive streak....

Thursday Apr 23, 2009 #

Bike (Commute) 22:52 [3] 11.1 km (2:04 / km)
ahr:142 max:165 shoes: Trek Road Bike

Strength/Core 40:13 [2]
ahr:101 max:130

Normal 2 circuits of the core stuff followed by a bit of boxing with Liz, had to watch her hooks today.... what with those long arms of hers...

Bike (Commute) 21:28 [3] 11.1 km (1:56 / km)
ahr:148 max:220 shoes: Trek Road Bike

Obviously HR monitor playing up

Wednesday Apr 22, 2009 #

Bike (Commute) 23:50 [3] 10.0 km (2:23 / km)
ahr:124 max:156 shoes: Trek Road Bike

Windtrainer 1:03:07 [3]
ahr:138 max:156 shoes: Trek Road Bike

Did first 41 min with Cass on the Motram program but split the 4x3min intervals into 90 sec single leg intervals. then did 3x5min intervals on BCR with 2 min recoveries and 10 min cool down.

Tuesday Apr 21, 2009 #

Paddle 1:01:59 [3] 8.0 km (7:45 / km)
ahr:125 max:150 shoes: Aussie Spirit PRS

Paddle from Hillarys up to the 4th marker just short of Mullaloo and back. Was a bit of swell today so played around outside the north wall for a bit too.

Distance only approximate, really need to get a GPS unit.

Bike (Commute) 23:53 [3] 10.0 km (2:23 / km)
ahr:128 max:152 shoes: Trek Road Bike

Monday Apr 20, 2009 #

Bike (Commute) 22:32 [3] 11.1 km (2:02 / km)
ahr:141 max:163 shoes: Trek Road Bike

Back to full time work this morning... grrrrr. At least Tooms will get to admire the beautiful purple that will begin to fill my graph again

Nice morning to be on the bike again

Run 23:42 [3] 5.1 km (4:39 / km)
ahr:160 max:172 shoes: Adistar Cushions

Shed the 80% limit today and tried to run hard from OPH out to Hutton street and back.

Bike (Commute) 21:31 [3] 11.1 km (1:56 / km)
ahr:146 max:164 shoes: Trek Road Bike

Strength/Core 33:31 [2]
ahr:109 max:134

Couldn't get to the gym at work today so when I got home took the fit ball, theraband and some dumbbells out the back and did the session there with the boys. Much better than in the gym, water feature trickling away and nice blue sky. Amazes me the amount of patients I have who say they can't exercise as they never find the time to get to the gym.... kids swing set and cubby house were perfect anchor points and the session was just as effective if not better than in the gym.

Only used the dumbbells for a few upper body exercise afterward.... just in case my body guards ever leave me

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