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Training Log Archive: sahern

In the 7 days ending Feb 20, 2010:

activity # timemileskm+m
  Triathlon2 2:50:00 38.53(4:25) 62.0(2:45)
  Running2 2:00:00 7.46(16:06) 12.0(10:00) 40
  Cycling1 35:00 11.5(3:03) 18.5(1:54) 20
  Swimming1 25:00 0.62(40:14) 1.0(25:00)
  Total5 5:50:00 58.1(6:01) 93.5(3:45) 60

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Saturday Feb 20, 2010 #

6 AM

Triathlon (Tri Intervals) 1:20:00 [3] 23.0 km (3:29 / km)

warm up drills inthe pool, main set was 4 x 200m swim, 4km ride, 500m run. Focus was on speed and intesnity with short 2 min rest between reps.

Everyone did a good job and worked hard

Went for coffee after.

Friday Feb 19, 2010 #

Swimming long (Technique Swim) 25:00 [3] 1.0 km (25:00 / km)

moderate swim to get technique sorted and to get some k's inthe arms. felt good, felt fast and effortless.

Thursday Feb 18, 2010 #

7 AM

Cycling tempo (TT ride to work) 35:00 [4] 18.5 km (1:54 / km) +20m 1:53 / km

used the race bike today. Good conditions on the road, cleana nd dry. However got every single red light on the way in, this meant some good hard repeat efforts.

Running intervals (Run With Don) 30:00 [4] 4.0 km (7:30 / km) +20m 7:19 / km

warm up with stairs, 5 x 5 flights of 1's and 2's. Ran to park to warm up, main set was 6 x 60 meter downhill ruinning to gain speed without effort. Contined to the "old faithful stairs" where Don and I raced up the stairs x 2. Cool down run back to work concentratingon even foot landing.

Good run for the last QR run. Don is coming along well, she says she is sick but her performance does not suggest this. She will smash Mooloolaba.

Wednesday Feb 17, 2010 #

6 AM

Running intervals (600m intervals) 1:30:00 [3] 8.0 km (11:15 / km) +20m 11:07 / km

warm up with run to training, specific drills and skills to further warm up. Main set 600m, 1200m efforst at race pace x 2 with 30 seconds rest between each effort. Cool down run home.

Sunday Feb 14, 2010 #

7 AM

Triathlon race (Bribie Race) 1:30:00 [5] 39.0 km (2:18 / km)

Raced at Bribie Island tri, came 2nd in age cat. Felt good, easy swim with the tide, ride was strong came 2nd in the ride, felt there was abit more to put in. Ran well came 3rd in cat, was 200m behind the winner.

Overall a good race, felt strong there is a little more to do on the ride and a bit to do on the swim. Mooloolaba is looking good for a PB

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