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Training Log Archive: Jacko

In the 7 days ending Mar 13, 2010:

activity

time

miles

Bike (Commute)

2:50:49

46.47

(3:41)

74.78

(2:17)

MTB

1:27:02

23.05

(3:47)

37.1

(2:21)

Strength/Core

1:04:59

Run

42:34

5.13

(8:18)

8.25

(5:10)

Windtrainer

42:08

Swim (Ocean)

23:52

0.63

(37:39)

1.02

(23:24)

Orienteering

21:39

2.67

(8:06)

4.3

(5:02)

Total

7:33:03

77.95

125.45

2:10

0:00

» now

Saturday Mar 13, 2010 #

Event: Nav Dash - Mt Lawley SHS

Orienteering (Nav Dash) 21:39 [3] 4.3 km (5:02 / km)
ahr:176 max:183 shoes: Brooks Adrenaline ASR

Got disqualified today as I crossed a garden bed today at the end leaving 17. Wasn't intentionally going through out of bounds but I had seen someone take that path as we arrived so I had that line of exit in mind as I approached 17. There was a path through the bush so it didn't occur to me at the time but Fletch saw me going through it and yelled at me. Wasn't until I had finished and I looked back at the map thinking 'what was he on about' when I realised.

Prior to that I had made a big stuff up from 7 to 8 somehow getting on the wrong side of an uncrossable fence which ended up costing me at least 2mins 40 secs. Had also taken the long way from 1 to 2 and I suspect 3 to 4. Had a bit of a stumble at 10 and took the long way from 12 to 13. So generally a pretty ordinary run so plenty to improve on next week.

4.3km was not ideal obviously.

C • Sorry 15

Course 1 - Splits

Friday Mar 12, 2010 #

Bike (Commute) 29:00 [3] 12.5 km (2:19 / km)
shoes: Trek Road Bike

Thursday Mar 11, 2010 #

Bike (Commute) 23:45 [3] 10.7 km (2:13 / km)
ahr:129 max:157 shoes: Trek Road Bike

Strength/Core 24:59 [3]
ahr:104 max:130

2 x core
2 x weights minus the leg stuff as legs seem to want to ache alot lately

Bike (Commute) 22:49 [3] 10.5 km (2:10 / km)
ahr:135 max:160 shoes: Trek Road Bike

Wednesday Mar 10, 2010 #

Bike (Commute) 24:12 [3] 10.0 km (2:25 / km)
shoes: Trek Road Bike

Very slow ride in and out as legs are tired. Will give them a blast on the windtrainer tonight once I get the munchkins into bed. See if that helps.

Windtrainer (Intervals) 42:08 [3]
ahr:133 max:165 shoes: Trek Road Bike

Took the 10 min WU for the legs to even think about doing an interval

Managed 4x (5mins on, 2mins off)

Legs are feeling very weary at the moment

C • Soooo 2

Tuesday Mar 9, 2010 #

Swim (Ocean) 23:52 [3] 1.02 km (23:24 / km)
shoes: Speedo Endurance

Dropped Anthony at school and headed to Hillarys instead of the crowded pool at Craigie.

Had the beach to myself and I think this was possibly my best swimming yet. Still having trouble with breathing but did very little breaststroke today (only 30 strokes per 170m lap). Instead when I started to struggle I switched from bilateral (every 4th stroke) to unilateral breathing on every right hand stroke, which is how I used to swim all the time.

Not ideal but meant that my arms and shoulder started to give out before my lungs for a change. That may have a bit to do with yesterdays weights too.

Bike (Commute) 23:36 [3] 10.0 km (2:22 / km)
shoes: Trek Road Bike

Monday Mar 8, 2010 #

Bike (Commute) 24:10 [3] 10.55 km (2:17 / km)
ahr:132 max:157 shoes: Trek Road Bike

Gentle ride in. Promised myself I wouldn't chase anyone today and fortunately no opportunities eventuated to test my resolve.

Run 42:34 [3] 8.25 km (5:10 / km)
ahr:151 max:161 shoes: Adistar Cushions

Got to work early so I could get a run in before it got too warm. Planned to keep at the 80% max HR but was slightly over throughout the run. Still felt a nice comfortable pace. I will take this as sign of improvement as this would have been 5.20-5.30min k's a little while ago.

Strength/Core 40:00 [3]

2 x core
2 x weights

Bike (Commute) 23:17 [3] 10.53 km (2:13 / km)
shoes: Trek Road Bike

Ride home on weary legs. Got passed by a roadie just past Karrinyup road and was able to let him go. Then he dangled like a carrot about 50-70m ahead for the next few k's. Refused to break my promise to myself to not chase anyone today and I was able to keep it. Kept my plod going and caught him by Warwick road anyway.

C • Stay Strong! 8

Sunday Mar 7, 2010 #

MTB 1:27:02 [3] 37.1 km (2:21 / km)
ahr:138 max:178 shoes: Avanti Montari

Broke out the MTB and headed north with Dolf and a couple of other mates for a generally easy ride. Added a couple of hard efforts on a couple of inclines (after yesterday and recent hill rides I couldn't call them hills) and a hard effort for a couple of km's coming out of Niel Hawkins Park.

Checked the elevation and today we gained 178m. Yesterday 1054m. No wonder they didn't look like hills. Last year they looked like hills!

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