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Training Log Archive: Jacko

In the 7 days ending Apr 25, 2010:

activity	#	time	miles		km		+m
Bike (Commute)	5	2:46:21	44.99	(3:42)	72.4	(2:18)
Run	3	2:25:05	15.05	(9:38)	24.22	(5:59)	120
Paddle	2	1:31:26	7.33	(12:28)	11.8	(7:45)
Strength/Core	2	1:08:00
Windtrainer	1	41:00
Swim (Ocean)	1	25:49	0.65	(39:57)	1.04	(24:49)
Total	7	8:57:41	68.02		109.46		120

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Sunday Apr 25, 2010 #

Run 37:27 [3] 7.22 km (5:11 / km)
ahr:149 max:164 shoes: Brooks Adrenaline ASR

Big day of cricket, frizbee and another walk around a lake, this time at Yanchep today. Got home and put the boys in bath and the water turned black, I love it when that happens!

Headed out for an evening run as the sun was going down. Up around Shepherds Bush and Kingsley Oval and home. Had a really nice easy pace going and my legs felt great after a few days rest. I would have liked to push hard for a few km's at least but the left knee and calf that were niggling a little on Thursday night were still letting me know they were there so just stuck to a comfortable pace.

Knee enough to be icing but not enough to worry about at this stage.

Saturday Apr 24, 2010 #

Note
(rest day)

Rest day after a fairly decent 3 weeks of training. Will be a quieter week.

Swim (Ocean) 25:49 [3] 1.04 km (24:49 / km)
shoes: Speedo Endurance

Late afternoon swim at Hillarys as the sun set over the buildings. Water was unusually murky and very fresh. Breathing felt much better and I think I might be starting to actually enjoy swimming!!!!!

Almost all freestyle today. Got a few stingers on my neck.

Friday Apr 23, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Yay a planned early finish today!

Off for a paddle now, enjoy working everybody!

Paddle 47:25 [3] 6.7 km (7:05 / km)
ahr:129 max:177 shoes: Aussie Spirit PRS

Paddle at Mindarie with Dolf. Shoulders were unexpectedly sore from yesterdays weights. Headed out and got a few runs on the swell before Dolf decided to burley up the water.

Eventually headed back in for a few intervals. Dolf may have got the 1st on by a bees proverbial after a dodgy head start. I got the second but Dolf got the last. I'll call it 1-1-1 but Dolf may differ...:-)

Still finished in time to pick AJ up from school. I wish this was a typical Friday afternoon!

C • Mrs Bee... 2

Thursday Apr 22, 2010 #

Bike (Commute) 23:10 [3] 10.6 km (2:11 / km)
shoes: Trek Road Bike

Strength/Core 48:00 [2]

2 x core
2 x weights

Bike (Commute) 21:02 [3] 10.6 km (1:59 / km)
shoes: Trek Road Bike

Woo hoo... speed again!

Run 1:18:25 [3] 12.0 km (6:32 / km) +120m 6:13 / km
ahr:139 max:165 shoes: Brooks Adrenaline ASR

Nice jog on the Neerabup trail from Dolf's end to Hester Ave. Joel came along tonight and Dolf and I had fun switching our lights of and scaring him when he caught up..... Childish I know but very funny.

Great night to be out running. Felt much easier than last week, maybe because it was a little slower but also I think I am finally over the cold now.

Wednesday Apr 21, 2010 #

Bike (Commute) 24:30 [3] 10.0 km (2:27 / km)
shoes: Avanti Montari

I have had enough of my squeaky slow MTB. Back to the roadie tomorrow I think

C • Test Ride 19

Windtrainer (Single leg intervals) 41:00 [4]
ahr:127 max:159 shoes: Trek Road Bike

10 mins wu
6 x (1 min right, 1 min left, 1 min both)
3min effort
10 min cool down

Tuesday Apr 20, 2010 #

Paddle 44:01 [3] 5.1 km (8:38 / km)
ahr:131 max:206 shoes: Aussie Spirit PRS

Strange HR reading. Would normally write it off as a misread (and still will) but the graph is not a spike but a build up during an interval. Generally when paddling I still struggle to make 160 in intervals but today the were consistently in the 170 and 180's. Definitely didn't feel like that hard an effort so must just be a miss read. Odd though.

Paddled with Liz at Hillarys. After a bit of a warm up we went out into the small swell waves and did a series of out and backs. Aim was to do some interval work and get Liz comfortable in a bit of swell. She was getting some good runs by the end and she has now overcome her fear of falling off and not being able to get back on. I helped her with that..:-)

C • Misreads 5

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Avanti Montari

Monday Apr 19, 2010 #

Bike (Commute) 24:07 [3] 10.6 km (2:17 / km)
ahr:141 max:173 shoes: Avanti Montari

Started of as a nice asy summery ride in. Then I had to slow to pass a commuter as a pedestrian approached. At that point a full on roadie came flying past as we hit a slight hill just passed Warwick train station, I quickly jumped on his wheel and as we got to the top of the rise he virtually stopped to get a drink, I slowed not wanting the repass but he was so slow I had no choice. Only a few hundred metres later he came barrelling past again so this time I was happy to latch on for the ride. After a few bird like glances back he faded on the bike path short of Karrinyup road so I passed him again and didn't see him again.

Glad I wore my baggy shorts and was on the MTB to worsen his pain!

Strength/Core 20:00 [3]

Modified core session as I still can't lean on my right elbow or hip since the MTB crash last week.

Run (Warm Up) 10:41 [3] 2.0 km (5:21 / km)
ahr:144 max:153 shoes: Adistar Cushions

Run (Hill Repeats) 15:11 [5] 2.4 km (6:20 / km)
ahr:154 max:172 shoes: Adistar Cushions

10 reps of the upslop on the bridge behind work (120m). Walk/jog recoveries coming back down.

24.2
24.8
25.0
23.8
23.5
24.2
24.1
24.3
23.8
24.9

Run (cool down) 3:21 [3] 0.6 km (5:35 / km)
ahr:153 max:159 shoes: Adistar Cushions

Jog back to work

Bike (Commute) 25:32 [3] 10.6 km (2:25 / km)
ahr:129 max:153 shoes: Avanti Montari

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