Training Log Archive: markgIn the 31 days ending Jul 31, 2009:
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Wednesday Jul 29, 2009 #
Cycling intervals 43:00 [4]
A FatMax protocol test which involved 8 x 4min (with 4min rest) at increasing intensity, from 100-250W, and then a maximal part until fatigue. I had a little less motivation today and stopped one level short of the 400W I achieved during the VO2Max test on Monday. I had to get 10 finger prick blood tests which was tedious, and painful - I'm sure she hit a nerve the last 5 times. The 4min intervals continue until some physical marker (when fat burning overtakes glycogen burning I think) and I hit that point early, which I'm glad of because apparently it can take another 30min and many more finger pricks.
Monday Jul 27, 2009 #
Cycling 24:00 [5]
ahr:150 max:190
I'm taking part in a fat oxidation study at QUT and today was the V02Max test. It was done on a bike which is not my preference but I've done a little bid of riding lately so I think it went okay. Survived for 11min after the 4 min warm-up. The last minute at 400W was a killer and I had to dig deep to hold it. This is the 2nd V02 test and I had tried to mentally prepare myself for the mask. It was okay at the beginning and but inexorably I begin to hate it as the test progresses until finallyI get this irresistable urge to rip it off and that's when I pull the plug. I now have to wait for the end of the study to get my results.
Saturday Jul 25, 2009 #
Running long 1:25:00 [3] 14.6 km (5:49 / km) +500m 4:58 / km
shoes: Adidas Supernova Cushion 7
First good long run in a while. From home, Marmindie St, toward the resevoir, through the suburb to Bellbird, Quail Trail, Highwood Rood, Sir Samual Griffith Dr, brief stop at the lookout, down toward the resevoir and Marmindie St, and home.
Legs felt ordinary at the beginning, probably due to the mashing I gave them on the foam roller and tennis ball last night. They were better after the warm up but right hip flexor got pretty sore on the hills. Tired following summiting Coot-tha but got home pretty comfortably even took a little detour near home to get to 500m climb.
Legs felt ordinary at the beginning, probably due to the mashing I gave them on the foam roller and tennis ball last night. They were better after the warm up but right hip flexor got pretty sore on the hills. Tired following summiting Coot-tha but got home pretty comfortably even took a little detour near home to get to 500m climb.
Running 27:00 [3] 4.5 km (6:00 / km) +20m 5:52 / km
shoes: Nike Free 5.0 (grey/green)
Ran from Rocks Riverside Park into Jindalee to pick up the car after taking on a walk that was too long for Ewan. Really didn't feel like running. RIght hip flexor giving me a fair bit of grief.
Friday Jul 24, 2009 #
Cycling (Commute) 36:45 [3] 13.5 km (22.0 kph) +85m
To work. Another beautiful morning. I should have left home a little earlier so I could have enjoyed a slightly more sedate pace. Maybe this afternoon.
Cycling (Commute) 33:51 [3] 13.5 km (23.9 kph) +145m
Commute home. Felt pretty good all the way and even smoked it up Burbong. Feel like I'm getting stronger.
Sunday Jul 19, 2009 #
Running 36:30 [4] 6.0 km (6:05 / km) +265m 4:59 / km
shoes: Adidas Supernova Cushion 7
Tried a new route up Coot-tha which turned out to be not too much fun - straight up and near the top it was barely walkable let alone runnable. Let loose down the water tank trail and wrecked my quads again. It's still nice having close trails to run on.
Friday Jul 17, 2009 #
Cycling (Commute) 34:30 [3] 13.5 km (23.5 kph) +85m
To work. A little chilly but a beautiful day anyway. Much better to be riding than catching the bus.
Cycling (Commute) 35:14 [3] 13.5 km (23.0 kph) +145m
Back home. Damn getting up Burbong St from Moggill Rd is a killer.
Monday Jul 13, 2009 #
Cycling (Commute) 1:13:00 [4] 27.0 km (22.2 kph) +225m
To and from work. Feeling a bit tired. Was late to leave work so flogged myself on the way home. 35 min in, 37 min back.
Sunday Jul 12, 2009 #
Running 29:00 [3] 5.7 km (5:05 / km) +100m 4:41 / km
shoes: Asics DS Trainer 13
Run from home trying to find a quick way from house to Coot-tha. Didn't find one but had a nice little morning run anyway before knuckling down to the day's main task: installing a clothes line.
Friday Jul 10, 2009 #
Cycling (Commute) 36:30 [3] 13.5 km (22.2 kph) +85m
First commute from new home and first ride on dad's old roadie. Pretty easy commute really, just a few short steep hills to worry about, and much easier on a roadie than the chunky-tyred mtb.
Cycling (Commute) 40:00 [3] 14.0 km (21.0 kph) +155m
Commute home. Tried a different route into Chapel Hill but it had some mega hills and I couldn't get up the last one (Jenkinson St) without my mtb's granny-gear.
Monday Jul 6, 2009 #
Running 47:00 [4] 7.6 km (6:11 / km) +285m 5:12 / km
shoes: Adidas Supernova Cushion 7
First run with dad from new house at Chapel Hill and to no-one's surprise we ran up Mt Coot-tha. Nice run, didn't feel to bad actually, and did the descent pretty quick which trashed my quads. It's fantastic to have some nice trails so close to home.