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Training Log Archive: Saz

In the 7 days ending Aug 29, 2010:

activity

time

miles

Riding

5:05:00

66.96

(4:33)

107.76

(2:50)

Paddling

4:38:33

21.4

(13:01)

34.44

(8:05)

Running

2:26:51

9.94

16.0

Core Stability

46:00

Total

12:56:24

98.3

158.2

2:52

0:00

» now

Sunday Aug 29, 2010 #

Event: City to Surf (Perth)

8 AM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: pink asics

Jogged down to the Esplanade after dad dropped me off.
Managed somehow to find Jess amongst all the people.
About 9 ish we did a km or so of jogging then 6 run throughs. Legs felt ok which was good.

Note: Somehow in the morning between running down to the Esplanade, walking around looking for people, running to the faraway empty toilets and our warmup I did 6km - a few more than I had intended.

9 AM

Running race (City to Surf) 56:51 [5] 12.0 km (4:44 / km)
shoes: pink asics

4.31, 4.35, 4.26, 4.22, 4.46, 4.37, 5.04, 4.38, 4.55, 5.37, 5.12, 4.08

The first 6 km were ok then the next km was up the big hill on Hay street and hurt a lot. The km after had lots of downhill and I strode out a bit. The next 3 km were really tough and hot running through Perry Lakes with a big blow up in the 10th km coming up Oceanic Drive. Pulled it back a little in the 11th and then smashed it as hard as I could down Oceanic before realising just how far away the finish line still was ....

So it was slow, over 2 min(fail) slower than last year when I hadn't really been training but .....................................
it was hard and it hurt and there is no way I would've done a run like that without the race incentive so it was still worthwhile.

Luckily Jess got a GPS for her birthday as there was no way I could've run 53 minutes, she didn't manage it either .... maybe next time.

1 PM

Paddling 1:09:02 [3] 8.11 km (8:31 / km)

My shoulders were sore from having them up around my ears this morning - I would remember loosen them off then as soon as I forgot they would be straight back up there.

Paddled out quite well with the wind and then struggled a bit on the way back and it was slow.

The lumpiest day I've had out there -no wind chop just lumpy ocean with a few breaking over the ski. Didn't fall in and only took 1km or so to feel comfortable and kinda know how the ski was going to react which was good.

8 PM

Core Stability (Glute Exercises) 10:00 [2]

35 of each on each side. Knee wasn't sore after today's run which is good - maybe they're working :)

Saturday Aug 28, 2010 #

9 AM

Running (Drills and Run-throughs) 30:00 [2]
shoes: pink asics

Did a little run and some drills and run-throughs in preparation for tomorrow.

Core Stability (Glue Exercises) 10:00 [1]

It was such a nice morning outside that to procrastinate further I did my glute exercises too. 35 of each on each side.

Unfortunately however it appears I am allergic to grass as I now have a rash on my arms and side from lying down.

Friday Aug 27, 2010 #

6 AM

Riding 55:00 [3] 20.46 km (2:41 / km)
shoes: space shoe tevas

Rode in to work, quite cold into the easterly.

4 PM

Riding 33:00 [3] 11.0 km (3:00 / km)
shoes: space shoe tevas

Rode home from work the short way, still warm and a bit sunny when I left.

Thursday Aug 26, 2010 #

7 AM

Paddling 1:20:31 [3] 10.21 km (7:53 / km)
shoes: Booties

Nice ocean paddle. Was pretty flat and there wasn't much breeze either which made it a pretty easy paddle. No shore break either which was nice.

Wednesday Aug 25, 2010 #

7 AM

Riding 54:00 [3] 19.3 km (2:48 / km)
shoes: space shoe tevas

Rode in to uni via the servo as I still haven't fixed my leaking front tire.

Wind didn't seem that strong hopefully its still weakish on the ride home.

4 PM

Riding 57:00 [3] 19.0 km (3:00 / km)
shoes: space shoe tevas

Uninspired ride home from uni into the headwind.

7 PM

Core Stability (Glute Exercises) 13:00 [2]

35 of each on each side.

Tuesday Aug 24, 2010 #

6 AM

Paddling 2:09:00 [3] 16.12 km (8:00 / km)
shoes: Booties

The wind was all over the place this morning which was better than it just being against me on the way back. Pace varied a heap from 7.20's to 9.30's per km depending on the wind direction.

5 PM

Running 30:00 [4]
shoes: pink asics

Hamstrings were a bit tight but not too bad, Liz helped me stretch them before the last single.

SAS Sandhills

3 x 2 double laps hard, 2 mins rest, 1 x single harder

1.10, 1.03
58, 1.08
1.04, 1.04

53

C • Sandhills 2

8 PM

Core Stability (Glute Exercises) 13:00 [1]

35 of each on each side.

Monday Aug 23, 2010 #

6 AM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Right knee was a little sore this morning walking (ITB I think :( ) but ok for riding. Will have to keep the glute exercises up to fix it

3 PM

Riding 53:00 [3] 19.0 km (2:47 / km)
shoes: space shoe tevas

Rode home from uni.

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