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Training Log Archive: Quirkey

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Run3 2:05:00
  Swim3 1:45:00 2.05(51:12) 3.3(31:49)
  Bike1 1:35:00
  Flexibility4 40:00
  Strength / Core1 20:00
  Total10 6:25:00 2.05 3.3

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Sunday Aug 7, 2011 #

8 AM

Swim 45:00 [3] 1.3 km (34:37 / km)
shoes: Wetsuit (3/2mm summer steamer)

Light Rain. Not too many others about.
May be able to go without the wet suit again soon.

Did a few drills and realised that L side breathing is a bit weaker than R.

Whilst swimming I was thinking about having decided last night to do my first triathlon in 7 weeks time, and since the session was going ok, then decided to add some distance.

Edit: Sussequently had an email back to say the event has been postponed until May 2012 :-(
So, I'll need to find an alternative event. Not far from the Baths to Bar Swim either, so plenty of open water practice needed quick smart i either case.

Saturday Aug 6, 2011 #

9 AM

Bike 1:35:00 intensity: (10:00 @2) + (25:00 @3) + (45:00 @4) + (15:00 @5)
shoes: Specialized Rockhopper

Glenrock. Calm and sunny morning.
Usual W/U by cycling up the hill out of the city to get to the reserve.
Following a tip-off from Alex (NVAC), I explored a new trail off the road that goes down to the water treatment compound. Turned off in the wrong direction and eventually ended up at the lookout above merewether. Went back round the road and tried the route again, this time ended up following a wide gravel road which ran close to the beach, and eventually to trails that I was already familiar with. Found my way to the gate where most mtb'ers seem to start, then along the high trail to my usual entry / exit point.
Over compensated on a berm on my final run, which meant I couldnt recover in time to avoid running aground on the next berm (facing the opposite way). Got a few cuts and bruises on L lower leg and ankle, but should be fine as long as not infected etc.
11 AM

Flexibility 10:00 [1]

Friday Aug 5, 2011 #


Fitness Passports all but sorted. Cheap as chips and we'll be able to use almost every gym in town (except the uni). Almost of year since I stopped cross training properly, so I'm really looking forward to getting back into it!

6 AM

Run hills 40:00 intensity: (25:00 @3) + (15:00 @4)
shoes: Newton Neutral Racer 00509

Morning exploration of Old Newcastle.
Nesca, King Edward, Watt St, then zig-zag up and down N/S streets of the north facing side of the hill.
For a relatively old city, it really does have a very strange urban grain.

Thursday Aug 4, 2011 #


Kinda wishing I was in Scotland this week .... Missing the Fringe fest, and missing the 6 Days yet again too!
6 AM

Swim 30:00 [3] 1.0 km (30:00 / km)
shoes: Wetsuit (3/2mm summer steamer)

Calm and sunny morning. Crystal clear water. Water temp recorded by one of the old guys as being 16.5 C
Fairly smooth swim apart from a little neck tightness for a while (on RHS)
As per norm of late, majority of distance was front crawl, with just W/U and W/D being breast stroke.
However, I did stick in one lap of single sided breathing.

Feeling very good afterwards!

Wednesday Aug 3, 2011 #

7 PM

Strength / Core 20:00 [3]

After working through until 4am last night (this morning), I didnt really have time in the morning, nor energy in the evening to do any more than a snippet of simple strength stuff to help relax.

Flexibility 10:00 [1]

Tuesday Aug 2, 2011 #

6 AM

Swim 30:00 intensity: (25:00 @3) + (5:00 @4) 1.0 km (30:00 / km)
shoes: Wetsuit (3/2mm summer steamer)

Out a tad earlier as needing to drop car off for service before work.

Calm sunny morning. Water clear (for a change) and starting to warm up a tad! Got through the 1000m in a good time without putting major effort into doing so.

Hips and lower back a little achey last night, and on the way to work this morning .... stretching needed!

Monday Aug 1, 2011 #

7 AM

Run 40:00 [3]
shoes: Vibram 'Sprint'

(That is: to Merewether Ocean Baths and back, via Centenary park and beach).

Had planned to swim, but really struggling to wake up. Had to dig deep to convince myself. Glad I did as a lovely sunny morning with hardly a breeze.

Flexibility 5:00 [1]

10 AM


Started back at Uni tutoring (as of last week)
Monday and Wednesday mornings will therefore be tighter for time for the next 3 months.

Saturday Jul 30, 2011 #

8 AM

Run hills 45:00 [4]
shoes: Mizuno Wave Musha

Combo hills / exploration run: Down the steps to Tamarama, then up the next steps, down the next etc towards bondi beach: (Included loops of a few small blocks). Barefooted Bondi beach and back, then a plod up the long drag that is bondi road.

Sunny, but not too hot and not too crowded: Just the way I like it!
10 PM

Flexibility 15:00 [1]

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