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Training Log Archive: tRicky

In the 1 days ending Jan 27, 2012:

activity # timemileskm+m
  Mountain bike2 2:28:22 38.74(15.7/h) 62.35(25.2/h) 192
  Core stability2 40:30
  Running1 22:45 3.49(6:31) 5.61(4:03) 4
  Total3 3:31:37 42.23 67.96 196
averages - sleep:8

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Fr

Friday Jan 27, 2012 #

7 AM

Mountain bike (commute) 1:03:40 [1] 27.18 km (25.6 kph) +47m
slept:8.0 shoes: Giant Anthem

Pretty cruisy ride in today. We had no power at home last night so didn't get a chance to swap the wheels over from the OCR to the TCR to see if they matched.
1 PM

Core stability (core strength) 30:30 [2]
shoes: Fletch's Tevas

Wow, humid! First time probably ever I've had to have a wash down after the session due to a drenching. I don't believe AP's 25% humidity rating at all.
5 PM

Mountain bike (commute) 9:33 [1] 3.75 km (23.6 kph) +16m
shoes: Giant Anthem

Ride over to McGillivray Oval for a run.

Running warm up/down 7:26 [2] 1.51 km (4:55 / km) +1m 4:54 / km
shoes: Teva X-1 Control

I started off with a lap of the 400m track to see how accurate the GPS was and it was bang on 400m so I'd say it's pretty good. Lap of the upper oval after that. The lower oval was in use by some punks doing team training so I had planned to run the proper track but they cleared out whilst I was doing core strength activities so I shifted camp.

Core stability 10:00 [2]
shoes: Teva X-1 Control

Warm up activities.

Running (3km TT) 10:20 [5] 3.01 km (3:26 / km) +1m 3:26 / km
shoes: Teva X-1 Control

3km TT day today because with all the run specific training I've been not doing lately I figured I was good to break the time. Also no Metro tomorrow means I can kill my running legs and not worry about repercussions over the next couple of days.

Didn't go out as hard this time but turned out the first 500m was only 5 seconds slower than last time and I was able to hold a steady pace the whole way because of it. At 1km the time was level so I'd made it up easily, although I didn't know it at the time. Felt good all the way around so felt like I was holding the pace but as usual I was dropping time per 500m until the last when I still felt good so went a bit harder. Still 7 seconds off the first split but 5 seconds faster than the previous one. Knocked 27 seconds off the previous run. Not quite good enough to go the sub-9 minutes by the end of March but a good improvement I think. Maybe if I trained for the next one I might eventually get to sub-10 minutes.

Silly GPS is working but will not upload still. Tried uninstalling the ANT Agent but it still seems to be there without actually recognising itself.

Running warm up/down 4:59 [2] 1.1 km (4:33 / km) +2m 4:30 / km
shoes: Teva X-1 Control

Warm down around the lower oval.

Mountain bike 1:15:09 intensity: (41:45 @1) + (33:24 @3) 31.41 km (25.1 kph) +129m
shoes: Giant Anthem

Another humid day. When I got to Tonkin Hwy I figured I was riding too slow, at an average of 23.9kph so I upped the pace to get it up to 25kph. Worked a treat. Got rained on a bit but only very light.

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