Training Log Archive: JackoIn the 7 days ending Mar 28, 2009:
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Saturday Mar 28, 2009 #
Paddle 1:55:43 [3] 17.0 km (6:48 / km)
ahr:124 max:159 shoes: Canary Yellow PRS
Good paddle from Middle swan bridge to Guilford Bridge and back with Dolf and Matt. Took it pretty easy on the way down but put in some harder efforts on the way back. The new boat is good....:)
Bike 15:03 [3] 6.1 km (2:28 / km)
ahr:142 max:158 shoes: Avanti Montari
Quick ride down to Greenwood Party hire and back to load up the chairs for Cass to drive home. Mum and Dad's 40th wedding anniversary party tomorrow...
Bike 24:36 [3] 11.8 km (2:05 / km)
ahr:142 max:160 shoes: Trek Road Bike
Ride to ECU Nav Dash.
Orienteering 21:43 [3] 3.7 km (5:52 / km)
shoes: Brooks Adrenaline ASR
Once again forgot to start my HR monitor. Had to run slower today given the problems I have had with my left calf since last saturdays run. Wasn't sure how it would go but didn't give me any problems at what was a pretty relaxed pace. Worked to my advantage as I felt much happier with the nav and didn't make any major mistakes except for my usual stuffing around trying to find the first one. After that ran pretty smoothly with only a few minor slip ups.
Dolf followed me round most of the run after catching me at the first one. Generally ran pretty close through the course till he took a better line to 18. Dolf had another good run and Matt set a new PB! Liz made an appearance to check out the talent..... she wasn't interested in their times though...;-)
All in all good to see we are improving... Have to miss next week as we are going camping but will be back for the one after that.
Dolf followed me round most of the run after catching me at the first one. Generally ran pretty close through the course till he took a better line to 18. Dolf had another good run and Matt set a new PB! Liz made an appearance to check out the talent..... she wasn't interested in their times though...;-)
All in all good to see we are improving... Have to miss next week as we are going camping but will be back for the one after that.
Bike 21:11 [3] 10.4 km (2:02 / km)
ahr:149 max:162 shoes: Trek Road Bike
Ride home into the wind. Got home and cleaned the pool ready for tomorrow... Think I will sleep well tonight!
Friday Mar 27, 2009 #
Bike (Commute) 22:06 [3] 10.0 km (2:13 / km)
ahr:131 max:161 shoes: Trek Road Bike
Bike 24:56 [3] 12.4 km (2:01 / km)
ahr:134 max:167 shoes: Trek Road Bike
Ride with Dolf to Arena
Swim (Pool) 36:53 [3] 0.6 km (1:01:28 / km)
shoes: Speedo Endurance
First swim back for a while which just reminded me of how crap I am at it. Only did 600m coz we spent to much time talking and the pool was closing. On the positive I did bilateral breathing for all 600m tonight.
Bike 25:06 [3] 12.4 km (2:01 / km)
ahr:134 max:167 shoes: Trek Road Bike
Enjoyed this ride home into a lighter than normal breeze
Thursday Mar 26, 2009 #
Paddle 1:24:01 [3] 10.0 km (8:24 / km)
ahr:134 max:166
Matt's PRS again (should get mine today or tomorrow) started of with 56 mins for by 10 laps of intervals which is about 8 mins faster than in the ocean kayak sprinter and I don't think I was working particularly hard today. Than paddled around for another 2km's or so as I was farewelling the rellies on the rotto ferry.
Strength/Core 29:35 [1]
ahr:92 max:128
At a little lower intensity than usual as the tinlids were joining in on the action!
Windtrainer 30:09 [3]
ahr:135 max:164 shoes: Trek Road Bike
10 mins warm up
2 min hard spin with 1 min recoveries
8 mins cool down
2 min hard spin with 1 min recoveries
8 mins cool down
Wednesday Mar 25, 2009 #
Bike (Commute) 24:09 [3] 10.0 km (2:25 / km)
ahr:122 max:150
Ride to work and back. Been a very lackluster week. Been feeling tired and lethargic all week. Thought I was coming down with something yesterday but felt a bit better today.
Windtrainer 50:21 [3]
ahr:122 max:161
Pretty light session tonight. Set the resisitance pretty light then started in an easy gear and just went up the gears at 3 min intervals. Put in a hard 10 mins at the peak on the BCR before tapering back down again. Ipod battery went flat at about the 25 min mark so have to watch the end of the Frontline episode later..
Monday Mar 23, 2009 #
Paddle 56:39 [3]
ahr:126 max:156
Took Matts PRS out from Hillarys for a second try after yesterday ordinary effort. Felt very stable and fast on the flat inside the marina so did a lap then took it out into a smallish swell. Took about 10 mins to feel solid out there and from then on was heaps of fun with a few good runs on waves. Took on a fair bit of water turning but stayed on with only a few braces required....
I am now sure this boat will be a good boat for me. Looking forward to seeing how it goes in the valley and I know it will be a bit of a test getting it through the tea trees with the extra length.....
And don't worry Matt the boat is still good as new....:-)
I am now sure this boat will be a good boat for me. Looking forward to seeing how it goes in the valley and I know it will be a bit of a test getting it through the tea trees with the extra length.....
And don't worry Matt the boat is still good as new....:-)
Bike 17:40 [2] 7.0 km (2:31 / km)
ahr:129 max:151 shoes: Avanti Montari
Ride to the physio and back. Left soleus in a bad way so had some MFR and acupuncture.
Sunday Mar 22, 2009 #
Paddle 1:55:27 [3] 14.0 km (8:15 / km)
ahr:116 max:142
Pretty slow paddle on my part today in Matt's spirit ski as I sold my ski yesterday. Paddled from Hillarys up to Ocean Reef and back. Had a spin in his new PRS for a short bit in the middle which was definitely faster and the stability was much the same however I would have to get used to the different foot position. Interesting trying to use the foot pump while paddling, bit like rubbing your tummy while patting your head!
Will have another try in the PRS tomorrow and look at buying something later in the week I think.
I was pretty lackluster today, not sure if it is all the crap food I have been eating whilst playing tour guide to the rellies or the lack of sleep... probably both..... almost got rid of some of the crap food on the way back, thank god for the sea sickeness bands otherwise might have left a burley trail for the sharks...
Will have another try in the PRS tomorrow and look at buying something later in the week I think.
I was pretty lackluster today, not sure if it is all the crap food I have been eating whilst playing tour guide to the rellies or the lack of sleep... probably both..... almost got rid of some of the crap food on the way back, thank god for the sea sickeness bands otherwise might have left a burley trail for the sharks...