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Training Log Archive: shanel

In the 7 days ending Sep 20, 2010:

activity # timemileskm+m
  Road Bike4 6:31:57 117.21(17.9/h) 188.63(28.9/h)
  Running2 1:44:15 10.2(10:13) 16.41(6:21)
  Hiking1 1:27:07 3.7(23:31) 5.96(14:37)
  Total7 9:43:19 131.11(4:27) 211.0(2:46)
averages - sleep:8.1

» now

Monday Sep 20, 2010 #

6 AM

Road Bike long (Commute) 1:35:39 [3] 46.95 km (29.5 kph)
ahr:163 max:182 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Made reasonable pace without much effort down to the freeway with the tailwind.

Kind of hard work into the wind to the narrows, tried to get a couple of tows, but wasn't quite on and couldn't get them back at 40km/h.

Cruised down to UWA with the tailwind and a good paced tow, pity about the works near the brewery slowing things down a bit.

5 PM

Road Bike (Commute) 1:41:32 [3] 47.44 km (28.0 kph)
ahr:161 max:184

Claremont to Darling Downs

Seemed to be a headwind (NE'ly) to the narrows, which then turned to a headwind down along the freeway (SW'ly), but finally got some tailwind to cruise down Rowley Rd.

Hope to still have something in the legs for my first Tooms session tomorrow

Sunday Sep 19, 2010 #

6 AM

Running (Home - 70 acre loop) 46:46 [4] 10.06 km (4:39 / km)
ahr:173 max:177 slept:7.5

Round the dead flat bridal trails again, 1sec faster than last week, but apparently 40m shorter. Avg HR distorted by dodgy readings for first km and a bit.

Trying to maintain 4:37 pace (13km/h, I still can't think in terms of pace instead of speed). Got a bit hard around 6-7km with a slight stitch and struggled to keep up the pace around 8-9km.

Saturday Sep 18, 2010 #


Busy day mulching branches (only got 20 mins done before the tractor ran ou of fuel), cleaning pool, getting more diesel for the tractor, mulching branches and finally chainsawing logs down to firewood size. Only the big end of the tree left to do, then I can start on it's other half.

Friday Sep 17, 2010 #

7 AM

Running (Kings Park) 57:29 [2] 6.35 km (9:03 / km)
ahr:119 max:177

Run, Walk, Talk with Ann.

Thursday Sep 16, 2010 #

1 PM

Hiking hills (Ryan in backpack carrier) 1:27:07 [3] 5.96 km (14:37 / km)
ahr:138 max:173 shoes: Rossi hiking boots

Spent the morning at the Landcare Centre at Mundijong helping make a garden bed out of old poly pipe. Then Ryan says he doesn't want to go to Serp for a walk in the backpack, he wants to go home and have lunch there. Two minutes towards home he decides Serp is a good idea after all, so off we go after all.

Say hello to Grandpa (Ryans's not mine), eat our lunch in the ute, relax in the cottage whilst Ryans plays with Grandpa's guitar. Then Ryan decides he wants to go for a walk in the backpack after all, up Jack's Hill (Baldwin's Bluff).

Need to get back and pick Sophie up from kindy in time, so need to get back to the cottage by 2:30. Start out at 1:10, 20 mins walk to falls carpark, sign says Baldwins Bluff walk is 6km, 2 hrs, I figure I've got 40 mins, so head straight up the hill.

Get to the top and Ryan is fast asleep and unwakeable, so he misses out on the view down to the cottage. Figure it's to steep to head straight back down the hill, so need to take the track, running short of time now, so quick as possible down the track (which runs uphill from Baldwin's Bluff) trying to avoid Ryan's head bobbling around as much as possible.

Get back to the cottage just before 2:40 and make it to kindy just as the rest of the kids are coming out, phew.

Wednesday Sep 15, 2010 #

slept:9.0 (rest day)

Sophie's birthday, I now have a 5 year old, I make that about 25% grown up already.

Tuesday Sep 14, 2010 #

6 AM

Road Bike long (Commute) 1:32:41 [3] 46.84 km (30.3 kph)
ahr:164 max:181 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi


Darling Downs to Claremont

After missing out on favourable winds yesterday, it was time to ride all the way from home to work. Outside temp. at home of 8.8 degrees was a lot warmer than expected, took it easy on the wy out and hit the cold air just before Nicholson Rd.

Made it to my normal Cockburn start point in 40:04, pretty close to the 40 mins I thought would be a good time for the extra 20km (which turns out to be only 19.5km).

Time from Cockburn of 52:36 is my best since Jan. and I haven't had the 20km "warm up" before.

Hopefully I'll be able to make it home again and hopefully without too much of a time blowout.
5 PM

Road Bike long (Commute) 1:42:05 [3] 47.4 km (27.9 kph)
ahr:160 max:178 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

It's a long way home ... into the wind.

Took it east heading south from the narrows to Rowley Rd. 1:00:36 to Cockburn, just over an hour into the wind not too bad, choked down a trail bar between Cockburn and Rowley Rd.

Turned on the christmas lights for the ride down Rowley Rd, bit bumpty bumpty in the dark so opted for the smoothness of Tonkin Hwy bike path down to Thomas Rd. Pretty dark on the bike path so switched spike light to beam mode and could see a good couple of hundred meters ahead, as long as I kept my head at just the right angle to keep the light jumping around on the path.

All up takes about the same time to ride all the way as to drive to Cockburn and ride from there, so all the way may become a regular feature.

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