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Training Log Archive: Jacko

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Run2 1:19:59 9.33(8:34) 15.02(5:20) 90
  Paddle2 1:12:58 5.84(12:30) 9.4(7:46)
  Bike1 1:10:12 19.26(3:39) 31.0(2:16) 173
  Strength/Core5 1:00:00
  Bike (Commute)1 24:00 6.21(3:52) 10.0(2:24)
  Total6 5:07:09 40.65 65.42 263

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Sunday Mar 13, 2011 #

Run 33:11 [3] 6.01 km (5:31 / km) +31m 5:23 / km
ahr:149 max:173 shoes: Brooks Adrenaline ASR

Dolf and MattJ both bailed via text early this morning (within about 30 seconds of each other). The temptation to stay in bed, after 2 very short nights sleep and a full day of painting etc at work in between, was pretty high. It was only that the car was all packed that I convinced myself to get up and get into it.

Met Liz and jogged out through the Marina and along the south mole then back and over the hilly trail north then back along the beach.

Bike 1:10:12 [3] 31.0 km (2:16 / km) +173m 2:12 / km
ahr:130 max:171 shoes: Trek Road Bike

After the run head north to Shenton ave then headed into a stiff breeze to Lakeside Dv then back to Joondalup drive and Ocean Reef Rd back to the coast.

Took it pretty easy as it was Liz's first ride for some time so tried to protect her from a pretty strong breeze. Gave her 1 minute and a flying head start up the ocean reef road hill and she suddenly found her bike legs got all competitive so I couldn't catch her.

Paddle 36:39 [3] 4.8 km (7:38 / km)
shoes: Custom Mentor

Quick paddle to finish. To the point and back with a few looks back to keep intouch with Liz. Took me 5 minutes to even remotely 'not hate' the boat with the side swell making things very unstable. Eventually settled in but I'm not sure my technique is great in this boat in anything other than flat conditions. Might use the PRS next week as map reading and paddling may be a recipe for swimming.

Saturday Mar 12, 2011 #

Strength/Core 20:00 [1]

Friday Mar 11, 2011 #

Strength/Core 10:00 [1]

Thursday Mar 10, 2011 #

Strength/Core 10:00 [1]

Another day dominated for 14 hours by work so no time for training. Should settle down in the next few weeks and will use KillamMetro as a shock to make me realise how unfit I am. (not to mention how little nav practice I have had)

Wednesday Mar 9, 2011 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Think I snapped the real derailleur cable. Bike booked in for some lovin tomorrow.

Strength/Core 10:00 [1]

Monday Mar 7, 2011 #

Run 46:48 [3] 9.01 km (5:12 / km) +59m 5:02 / km
ahr:139 max:172 shoes: Brooks Adrenaline ASR

Thought my legs would struggle this morning after yesterdays ride but they felt good and it was a lovely morning to be running.

Did first 5km on the road in 25.38 then turned onto the sandy undulating trail and expected to crawl home but kept a reasonable pace to do the next 4km in 21.10. Quite happy with the times as I didn't feel like I was at the limit.

Strength/Core 10:00 [1]

Paddle 36:19 [3] 4.6 km (7:54 / km)
shoes: Custom Mentor

Met Liz around 5.30pm at Hillarys for some out and backs with a pretty strong SWly and some waves to ride. First time in something other than pancake conditions in the Mentor so was always going to be challenging.

Pretty shaky on the first out and back but after that started to feel reasonably comfortable. So much so that I starting thinking about technique while padding out over the waves. I was reciting Andre's tips from Tye and practicing getting the paddle closer to verticle and the next thing I know, I'm in the water. Danger will be much happier now!

After that I paid a little more attention and enjoyed how much easier it is to pick up runs on this than the PRS. I really appreciate Danger passing this boat on to me as I can see the advantage of a fiberglass boat. Who knows one day I might just buy a V10.

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