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Training Log Archive: Saz

In the 31 days ending Jul 31, 2012:

activity	#	time	miles	km	+m
Running	13	9:07:20	38.98	62.74
Riding	13	8:29:00	106.56	171.49
Mt Biking	5	7:51:16	15.35	24.7
Paddling	4	5:51:20	6.95	11.19
Other	3	2:28:20
Core Stability	10	1:51:00
Total	39	35:38:16	167.84	270.12

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Tuesday Jul 31, 2012 #

5 AM

Other (Gym) 30:00 [3]
shoes: Black Asics

11mins on the treadmill 1.9km
9mins on the bike
10 mins core/stretch

5 PM

Other (Gym) 1:00:00 [3]
shoes: Black Asics

25 min / 4.5km on treadmill, 4 x 'hill' pattern increasing the speed each time
20 min / 8.87km on bike 'hills'
15 min core / stretch / playing on the fitball

Monday Jul 30, 2012 #

5 PM

Other (Gym) 58:20 [3]
shoes: Black Asics

Out at Mesa A and legs didn't feel like going running so snuck into the gym instead, they had olympics on too which was good.

20.05 on bike
10.15 for 2.1km on rower
20.05 on treadmill for 3.4km

Then some stretching and playing on the fitball

Sunday Jul 29, 2012 #

10 AM

Paddling 1:10:00 [3]

My arms and shoulders were sore as soon as I started and it was a slog of a paddle especially on the way back into the wind and against the current.

Nice when the sun came out though.

Saturday Jul 28, 2012 #

10 AM

Mt Biking (Goat Farm) 1:50:00 [3]
shoes: Stumpy FCC

3 full laps incl the extra climb bit, felt ok bit tired by the end probably not helped by not eating much breakfast. Nice day out and not too many other people.

Put the GPS on charge so it wouldn't die on me out there and then left the house without it and couldn't be bothered going back to get it.

Friday Jul 27, 2012 #

5 AM

Running 33:20 [3] 5.12 km (6:31 / km)
shoes: Black Asics

Not a very fast or far run this morning, I had a stitch that wouldn't go away.

Core Stability (Stretching) 5:00 [3]
shoes: Black Asics

Stretching after 2kms ish to stretch out the legs and try and get rid of the stitch.

Thursday Jul 26, 2012 #

5 AM

Core Stability 30:00 [3]

Core stability stuff plus some stretching.

5 PM

Running 1:02:15 [3] 10.09 km (6:10 / km)
shoes: Black Asics

2km ish warmup then 5 mins of stretching
3 x 1km on the beach 6.15, 6.12, 6.27
2 x 1km on the road 4.46, 4.27
with the first two beach reps 1/2 1/2 with the wind against it and the 3rd rep into the wind
first road rep up and down a hill, second rep downhill and flat

Wednesday Jul 25, 2012 #

5 AM

Running 27:30 [3] 4.2 km (6:33 / km)
shoes: Black Asics

Normal out and back run along the water with a stop at the halfway point for stretching. I am slow and tight already again.

Core Stability (Stretching) 5:00 [3]

At the halfway turnaround.

5 PM

Running 50:44 [3] 7.5 km (6:46 / km)
shoes: Black Asics

Out at Mesa A so just alernating running up and back one 1 gravel road and running up the hill to the water tower, not very exciting.

Tuesday Jul 24, 2012 #

5 PM

Running 56:00 [3] 9.12 km (6:08 / km)
shoes: Black Asics

Normal loop plus the beach bit. Am going to have to start doing some efforts or reps or something now I have done a few runs.

Core Stability (Stretching) 10:00 [3]

Stretching in the hope it will stop me being so sore tomorrow.

Monday Jul 23, 2012 #

6 PM

Running 35:00 [3]
shoes: Black Asics

Out at Mesa A tonight. Short run coz we got back late and it was dark and not many lights and its gravel and I didn't really know where I was going, and I'm slack and ... cant think of any more excuses at the moment.

Core Stability 15:00 [3]

Stretching and some core stuff

Sunday Jul 22, 2012 #

10 AM

Riding 1:10:00 [3]
shoes: Stumpy FCC

Ride on the mt bikes along the river.

Saturday Jul 21, 2012 #

10 AM

Paddling 1:36:20 [3] 11.19 km (8:37 / km)

Nice morning for a paddle, down from the foot bridge to just past Shelley bridge and back. Weir is still open so the river is still low and yucky above the weir but not too bad below it.

Friday Jul 20, 2012 #

10 AM

Mt Biking (Kalamunda Circuit) 1:37:00 [3]
shoes: Stumpy FCC

I waited until it got warm enough for me to venture outside. A lap of the circuit but only the little bit of Mercury St not the full up Rocky twice because my legs were tired.

Really nice out on the trails, only saw about ~6 other people which made for a much better ride than you'd get out here on a weekend. Now I just need to convince my supervisor that my roster should be 4/3 instead...

Thursday Jul 19, 2012 #

5 AM

Running 43:06 [3] 6.57 km (6:34 / km)
shoes: Black Asics

Bit of a different run around town. Legs very sore and slow, but last run for the week as I go home tonight :)

Wednesday Jul 18, 2012 #

5 AM

Running 25:42 [3] 4.19 km (6:08 / km)
shoes: Black Asics

Run from camp down to the oval, stopped for some steretching and then ran back. Felt a heap better on the way back after some stretching.

Core Stability (Stretching) 10:00 [3]
shoes: Black Asics

Lots of stretching in between the run down and the run back, felt better afterwards but still a bit tight.

5 PM

Running 59:30 [3] 9.12 km (6:31 / km)
shoes: Black Asics

Same loop as Monday to see how far the beach section is, about 2km out and back.

Hamstrings and calves are very sore and tight.

Core Stability (Stretching) 10:00 [3]

Full lot of stretches to try and loosen up a bit.

Tuesday Jul 17, 2012 #

5 AM

Running 25:00 [3]
shoes: Black Asics

Run down to the oval and back with a stretch stop at the turn around. Legs were tight and a bit sore but loosened up ok.

Core Stability (Stretching) 6:00 [3]
shoes: Black Asics

Stopped for a quick stretch in between.

5 PM

Running 43:13 [3] 6.83 km (6:20 / km)
shoes: Black Asics

Ran around dampier again, but legs were tired today so I din't add in the beach section. legs are tight and sore, probably something to do with lots of running compared to normal.

Core Stability (Stretching) 10:00 [3]

More stretching after the run to try and not be really sore again tomorrow.

Monday Jul 16, 2012 #

5 PM

Running 54:00 [3]
shoes: Black Asics

Working 5/2/4/3 FIFO based at Dampier for the next ...

Run around Dampier until I got to the beach then ran down the beach (barefoot which was probably silly) to the next port and back. Really nice temperature for running and we finish early enough that its still reasonable daylight too.

No gym induction as the gym guy is off sick, so it will be lots of running for a fair while.

C • FIFO? 9

Core Stability 10:00 [3]
shoes: Black Asics

At the oval where I stopped to put my shoes on after the beach section there is a bunch of 'core 'exercise' equipment trail thing set up. I went through the lot, most were ok except I could do zero chin ups, I just dangled and swung off the bar. I think my arms are too long...

C • Long arms 1

Sunday Jul 15, 2012 #

11 AM

Mt Biking race (Turners Hill) 1:44:16 [3] 24.7 km (4:13 / km)
shoes: Stumpy FCC

Went down to Turners Hil for the PMBC race.
Two laps of the main track and 1 lap of the short track.

First lap was good, kept up ok, struggled on the hills on the second lap and then had a great time on the final short lap coz it missed all the really nasty hills.

Good fun.

Saturday Jul 14, 2012 #

10 AM

Paddling 1:35:00 [3]

Nice day for a paddle. Slowly doing a bit more distance. It will be nice when they close the weir again so I can paddle upstream. Its lows an ugle up there atm.

Wednesday Jul 11, 2012 #

7 AM

Riding 36:00 [3] 13.6 mi (2:39 / mi)

Last day of riding to work.

4 PM

Riding 37:00 [3] 13.6 km (2:43 / km)

Ride home from work.

Tuesday Jul 10, 2012 #

7 AM

Riding 36:00 [3] 13.6 km (2:39 / km)
shoes: pink asics

Ride into work, bit rainy but didn't get drenched so that was good.

4 PM

Riding 38:00 [3] 13.6 km (2:48 / km)
shoes: pink asics

Ride home from work, lots of ominous looking clouds but it didn't get wet :).

Monday Jul 9, 2012 #

7 AM

Riding 36:00 [3] 13.6 km (2:39 / km)
shoes: pink asics

Ride into work.

4 PM

Riding 37:00 [3] 13.6 km (2:43 / km)
shoes: pink asics

Ride home from work.

Sunday Jul 8, 2012 #

12 PM

Paddling 1:30:00 [3]

Lovely out in the sunshine on the river, coolish where the tree's shaded the river.

Paddled further than normal, just cruising along.

Saturday Jul 7, 2012 #

10 AM

Mt Biking 1:20:00 [3]
shoes: Stumpy FCC

From the dell up Rocky, down Mercury st, back up Rocky, headed up just after a bunch of people so had to pass them, got them all except 1 before the top :). Lovely day for riding, bits of sunshine coming through the trees plus grippy gravel :).

Had to cut back along the road instead of scorpion coz Jason snapped his rear suspension link.