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Training Log Archive: Komy

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Cycling-Commute9 5:50:17 88.4(15.1/h) 142.26(24.4/h) 336
  Golf1 5:00:00
  Cycling5 3:08:12 43.55(13.9/h) 70.08(22.3/h) 79
  Running5 2:41:25 16.3(9:54) 26.23(6:09) 15
  Swimming6 1:42:34 2.91(35:15) 4.68(21:54)
  Walking1 28:24 1.38(20:33) 2.22(12:46) 7
  Orienteering1 23:52 2.75(8:40) 4.43(5:23) 32
  Total23 19:14:44 155.29 249.91 469
  [1-5]23 17:56:21
averages - weight:92kg

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Saturday Mar 31, 2012 #

Event: UWA
 

Note
(sick)

Friday Mar 30, 2012 #

Note
(sick)

Wednesday Mar 28, 2012 #

5 PM

Swimming 20:00 [3] 0.7 km (28:34 / km)

Sunday Mar 25, 2012 #

Event: Hillarys Triathlon #2
 
8 AM

Swimming race 17:02 [3] 0.75 km (22:43 / km)

Cycling race 45:35 [4] 20.0 km (26.3 kph)

9 AM

Running race 28:39 [3] 5.0 km (5:44 / km)
shoes: Asics Gel Kayano

Saturday Mar 24, 2012 #

Swimming 20:00 [3] 0.8 km (25:00 / km)

Tuesday Mar 20, 2012 #

8 AM

Cycling-Commute 37:05 [3] 16.19 km (26.2 kph)

5 PM

Cycling-Commute 40:00 [3] 16.56 km (24.8 kph)

Saturday Mar 17, 2012 #

Event: Curtin University
 

Friday Mar 16, 2012 #

8 AM

Cycling-Commute 41:58 [3] 16.25 km (23.2 kph)
ahr:136 weight:92kg

Rewarded for riding thismorning by finding $10 on the bike path!

Thursday Mar 15, 2012 #

Note

Foot not that serious, but quite common with people increasing running distances. Classic physio taped up my whole foot so I got my moneys worth!
No running until the pain goes away...maybe a week at most.. Can do cycling and swimming though no worries!
7 AM

Cycling-Commute 37:36 intensity: (30 @0) + (1:34 @1) + (10:19 @2) + (16:47 @3) + (5:08 @4) + (3:18 @5) 16.21 km (25.9 kph) +60m
ahr:142 max:192

Faster than driving by about 10minuits!
6 PM

Cycling-Commute 40:12 intensity: (30 @0) + (1:50 @1) + (7:09 @2) + (5:18 @3) + (4:31 @4) + (20:54 @5) 16.43 km (24.5 kph) +31m
ahr:164 max:247

Wednesday Mar 14, 2012 #

6 PM

Running 14:02 intensity: (6:07 @0) + (53 @1) + (1:51 @2) + (2:52 @3) + (2:07 @4) + (12 @5) 1.21 km (11:34 / km) +2m 11:28 / km
ahr:102 max:175

Was going to go for long run, but toes actually started hurting... so turned back. To the physio!

Tuesday Mar 13, 2012 #

7 AM

Cycling-Commute 37:55 intensity: (29 @0) + (1:48 @1) + (15:10 @2) + (20:12 @3) + (16 @4) 16.24 km (25.7 kph) +60m
ahr:136 max:168

5 PM

Cycling-Commute 40:02 intensity: (6:50 @1) + (20:01 @2) + (11:06 @3) + (2:02 @4) + (3 @5) 13.4 km (20.1 kph) +82m
ahr:104 max:175

Sunday Mar 11, 2012 #

Event: Nissan Corporate Triathlon National Series 2012
 
7 AM

Swimming race 6:01 [4] 0.35 km (17:11 / km)

Cycling race 19:27 [4] 8.0 km (24.7 kph)

C • Did not see you 2

Running race 11:20 [5] 2.51 km (4:31 / km) +1m 4:30 / km
shoes: Asics Gel Kayano

10 AM

Cycling 30:56 [3] 12.16 km (23.6 kph) +61m

Cycle Home from the Triathlon
6 PM

Walking 28:24 intensity: (26:48 @0) + (57 @1) + (39 @2) 2.22 km (12:46 / km) +7m 12:34 / km
ahr:87 max:106 shoes: Asics Gel Kayano

Friday Mar 9, 2012 #

7 AM

Cycling-Commute 36:43 intensity: (21 @0) + (55 @1) + (8:37 @2) + (21:20 @3) + (5:30 @4) 15.36 km (25.1 kph) +61m
ahr:143 max:172

Had to ride today as car is being serviced, so a good thing to make me cycle for the first time in ages to work.

Kept it pretty cruisy, with the triathlon on the weekend and not having done much riding.

Feel like I have sprained my toes from the run on Wednesday... is that even possible to sprain a toe?
4 PM

Cycling-Commute 38:46 intensity: (49 @0) + (3:09 @1) + (8:48 @2) + (22:14 @3) + (3:46 @4) 15.62 km (24.2 kph) +42m
ahr:135 max:157

Wednesday Mar 7, 2012 #

5 PM

Running 1:22:01 intensity: (11 @0) + (24 @1) + (4:14 @2) + (1:02:40 @3) + (14:32 @4) 12.53 km (6:33 / km) +11m 6:31 / km
ahr:148 max:180 shoes: Asics Gel Kayano

Long run. Everything a bit tight for first 3km. Started to loosen up after that and felt pretty good the whole way.

Ankle starting to be a bit tender with all this running.... maybe time to go to the physio again...

Tuesday Mar 6, 2012 #

7 PM

Swimming 22:00 [3] 1.1 km (20:00 / km)

Easy swim today except for 8x 50m up to 1minuit. The rest was practicing breathing on every 3rd stroke now that I have earplugs and can breath on left side! Quite tiring when used to breathing every second stroke....

Sunday Mar 4, 2012 #

Event: Rockingham Triathlon
 
8 AM

Swimming race 17:31 [4] 0.98 km (17:50 / km)

750m open water swim. Rush of energy at the start. Felt more comfortable after about 300m. Took on a bit of water as t got a bit wavey...

Cycling race 40:00 [4] 18.72 km (28.1 kph)

Meant to be 20km ride, seems to be a bit short?

Running race 25:23 [4] 4.97 km (5:07 / km) +1m 5:06 / km
shoes: Asics Gel Kayano

Felt pretty ill during the run from the water I took on in the swim. Happy with the overall effort and time. Probably had a bit left but feeling sick so just kept a comfortable pace.
C • Nice work 3

Saturday Mar 3, 2012 #

Event: Joondalup Learning Precinct - North
 
1 PM

Orienteering 23:52 intensity: (8 @1) + (16 @2) + (35 @3) + (9:56 @4) + (12:57 @5) 4.43 km (5:23 / km) +32m 5:12 / km
ahr:175 max:185 shoes: Asics Gel Kayano

Good to be doing technical navigation again... Didn't feel as smooth as I would like but kept a reasonable pace..

Long - Splits

Friday Mar 2, 2012 #

12 PM

Golf 5:00:00 [1]

18 Holes of Golf at Joondalup Golf Course... not bad for a day of work! Got to drive a buggy around so light exercise :)

Thursday Mar 1, 2012 #

6 PM

Cycling 52:14 intensity: (42:38 @0) + (5:04 @1) + (3:41 @2) + (32 @3) + (19 @4) 11.2 km (12.9 kph) +18m
ahr:86 max:160

Slow ride with Soni around the park. Wanted to do something but something easy

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