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Training Log Archive: O-ing

In the 7 days ending Mar 28, 2009:

activity # timemileskm+mload
  Cycling3 2:00:00 40.76(2:57) 65.6(1:50)52.4
  Running3 1:04:15 7.02(9:09) 11.3(5:41)23.3
  Core Stability1 50:0010.0
  Walk1 30:00 1.86(16:06) 3.0(10:00)6.0
  Teering1 18:10 2.32(7:49) 3.74(4:51) 5019 /19c100%12.7
  Swimming2 15:00 0.31(48:17) 0.5(30:00)4.5
  Total6 4:57:25 52.28 84.14 5019 /19c100%108.9
averages - weight:76kg

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Saturday Mar 28, 2009 #

Event: NavDash 3 - Edith Cowan University, Joondalup
 

Teering race (Nav Dash) 18:10 [5] *** 3.74 km (4:51 / km) +50m 4:33 / km
spiked:19/19c (injured) shoes: ASICS DS Trainer

ECU Joondalup. Good, interesting course. Felt I was running better than Guildford, but that could have been because it was cooler and I was probably running slower. Had to babystep all the stairs because of the L knee. Only one boo-boo - didn't see the stair exit from 5 and backtracked all the way around - 30 seconds. For 16 I didn't get the ideal route , but probably only 5-10 seconds in it.

EDIT - Route Gadget is useful! So, I didn't get the right route to 5 either and 7 was costlier than I thought. Also chose the right around routes on 13, 14 and 17 - all longer than the ideal. So new calculation is up from 3.65km which was a guess.

Running warm up/down 24:00 [2] 3.5 km (6:51 / km)
shoes: ASICS DS Trainer


Men's - Splits

Friday Mar 27, 2009 #

Core Stability (Pilates) 50:00 [1]
weight:76kg

L patellar tendon not 100%, had to back off on several of the exercises. We'll see how it holds up to the race tomorrow.

Wednesday Mar 25, 2009 #

Swimming 5:00 [2] 0.3 km (16:40 / km)
(sick)

Calcutta. Crawl, continuous. To Perth late night flight.
C • Where? 4

Cycling (Gym) 35:00 [4] 21.7 km (1:37 / km)

Last session in Calcutta- went for a record and got it. 506 calories.

Cycling warm up/down (Recumbent) 15:00 [2] 4.0 km (3:45 / km)

Tuesday Mar 24, 2009 #

Cycling (Gym) 35:00 [3] 18.8 km (1:52 / km)

Easy, essentially a warm up.

Running (Treadmill) 30:00 [3] 5.8 km (5:10 / km)
shoes: Brooks Trance

Intervals: 4 x 1km - 4:30, 4:30, 4:26, 4:20. A tester for the knee. Not bad - 90% better?

Monday Mar 23, 2009 #

Cycling (Gym) 35:00 intensity: (15:00 @3) + (18:00 @4) + (2:00 @5) 21.1 km (1:40 / km)

Calcutta. 493 calories. Steady and fast, better for the knee than variable speed.

Running (Gym) 10:15 [3] 2.0 km (5:08 / km)
shoes: Brooks Trance

Easy on the treadmill to see if knee would hold up.

Swimming 10:00 [2] 0.2 km (50:00 / km)

A loosener.

Sunday Mar 22, 2009 #

Note
(sick)

explosive kind

Walk 30:00 [1] 3.0 km (10:00 / km)
shoes: Brooks Trance

Attempted to run before breakfast, before I realised I was in deep s**t. Couldn't. Only able to raise a couple of steps before walking again. So 30 minute walk on the "Maidan" - Calcutta's big city centre park.

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