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Training Log Archive: southerncross

In the 7 days ending Jan 28, 2012:

activity # timemileskm+m
  Swim6 1:28:00
  Medicine ball wrkout1 30:00
  Rubber band/tube exercises1 30:00
  Walking1 30:00
  Total9 2:58:00
averages - sleep:10.7 rhr:44 weight:104.1kg

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Saturday Jan 28, 2012 #

7 AM

Swim (ocean baths swm, wlk, rn) 20:00 [3] **
slept:6.5 weight:104kg

Friday Jan 27, 2012 #

Swim (ocean baths swm, wlk, rn) 20:00 [1] *
slept:9.0 weight:104kg

Thursday Jan 26, 2012 #

2 PM

Swim (freestyle - ocean baths) 15:00 [3] **
slept:6.0 weight:104kg shoes: bare feet

Wednesday Jan 25, 2012 #

Note
rhr:44 slept:9.5 weight:103.4kg

5 PM

Walking (beach) 30:00 [2] *
slept:6.0 weight:104kg shoes: adidas Response Trail 16

Tuesday Jan 24, 2012 #

Note
slept:5.0 weight:104.3kg

11 AM

Swim (freestyle) 15:00 [4] ****
slept:5.0 weight:104.3kg

warm up - facedown & backdown drills, 50m
vertical kicking without gear 15 secs on 15 secs off, four off
10minutes freestyle concentrate on key points, triggers, posture etc
finish with 50metres flat out triggerring on hip rotation and hand passing over top of head
3 PM

Rubber band/tube exercises (strtch tbe wrk out bk) 30:00 [3] ***
slept:5.0 weight:104.3kg shoes: bare feet

5 PM

Swim (swim golf) 8:00 [3] ****
slept:5.0 weight:104.3kg

round 1 31 strokes @ 47 secs = 78
round 2 29 strokes @ 43 secs = 72
round 3 28 strokes @ 37 secs = 65
round 4 29 strokes @ 39 secs = 68
total = 283
therefore par = 74

Monday Jan 23, 2012 #

10 AM

Medicine ball wrkout (handbook wrkout) 30:00 [3] **
slept:9.0 weight:104kg

Sunday Jan 22, 2012 #

8 AM

Swim (water run and swim) 10:00 [3] **
slept:9.0 weight:104kg

salt water swim and water run at Newcastle Baths

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