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Training Log Archive: Jacko

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Bike1 1:29:52 25.74(3:30) 41.42(2:10) 307
  Run2 1:19:19 9.15(8:40) 14.72(5:23) 149
  Strength/Core2 1:05:00
  Swim (Pool)2 50:00 1.18(42:21) 1.9(26:19)
  Bike (Commute)1 40:29 9.2(4:24) 14.8(2:44) 135
  Total7 5:24:40 45.26 72.84 591

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Sunday Apr 13, 2014 #

Bike 1:29:52 [3] 41.42 km (2:10 / km) +307m 2:06 / km
shoes: Trek Madone 5.2

A pretty cruisey ride with Campbell & Nigel up to Burns Beach and back. Lovely morning for a ride, no wind to speak of. Need to clean my bike as it was squeaking a lot on the return stretch

Saturday Apr 12, 2014 #

Strength/Core 30:00 [3]

1 x extended core
2 x (20 push ups / 10 chins / 8 dips)

time poor as kids bugging me to go to the park to kick the footy

Friday Apr 11, 2014 #

Run 45:10 [3] 8.0 km (5:39 / km) +74m 5:24 / km
ahr:148 max:172 shoes: Hoka One One Stinsen Evo's

Good solid run (for me anyway), with Dolf, on the Neerabup trail. Pretty warm out the for an April evening.

Thursday Apr 10, 2014 #

Bike (Commute) 40:29 [3] 14.8 km (2:44 / km) +135m 2:37 / km
shoes: Trek Road Bike

Swim (Pool) 27:00 [3] 1.0 km (27:00 / km)
shoes: Speedo Endurance

1km of swimming drills

Wednesday Apr 9, 2014 #

Strength/Core 35:00 [3]

After work de-stress

1 x core
3 x (20 push ups/10 chins/20 squats/8 dips)

Tuesday Apr 8, 2014 #

Run 34:09 [3] 6.72 km (5:05 / km) +75m 4:49 / km
ahr:152 max:170 shoes: Hoka One One Stinsen Evo's

Walked the boys to school then headed off from there for a run up and over Hepburn heights then home.

Monday Apr 7, 2014 #

Swim (Pool) 23:00 [3] 0.9 km (25:33 / km)
shoes: Speedo Endurance

300m FS
100m Full catch
100m Single arm FS
100m FS
100m Full catch
100m Single arm FS
100m FS

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