Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: 2 Dots

In the 7 days ending Mar 14, 2009:

activity

time

miles

Ride - Commute

4:42:58

82.33

(3:26)

132.5

(2:08)

Gym

3:30:00

Run

1:58:59

10.73

(11:05)

17.27

(6:53)

Swim

1:40:00

1.93

(51:55)

3.1

(32:15)

Paddle

1:16:41

6.4

(11:59)

10.3

(7:27)

Total

13:08:38

101.39

163.17

averages - sleep:16.1 rhr:54 weight:68.3kg

3:28

0:00

» now

Saturday Mar 14, 2009 #

Event: Nav Dash 2 - Guildford Grammar

Run race (Guilford Grammar NavDash) 59:53 [3] 7.27 km (8:14 / km)
rhr:54 slept:8.0 weight:67.2kg shoes: Asics kayano

Weeeeeeeell then, after taking 23 min to find CP 02 I was well on my way to a Cracking Time! and the Tail End Charlie Crown.
Once I Figured out in my head the Scale of the map and as Tooms Rightly Pointed out Everything does happen fast on the maps..... it was a breeze! Nice Weather and great course thx Jen, I'll be back for the next one ECU Joondalup.

C • Perserverance 14

M - Splits

Friday Mar 13, 2009 #

Ride - Commute (Commute) 29:06 [3] * 13.54 km (2:09 / km)
ahr:135 max:155 rhr:54 slept:5.5 weight:68.2kg shoes: Cervelo R3 - Road Bike

I knew it was gonna be a Slog when I Rolled out of the Cul-de-sack and had to peddle Down Hill.....

Gym (Weights) 1:00:00 [3]
rhr:54 slept:5.5 weight:68.2kg shoes: Asics kayano

4 x 15 Inclined Bench Press (Smiths Machine)
4 x 15 Bicep Curl (Barbell)
4 x 15 Triceps Push-Downs!!

3 x 15 Seated Fly?s
3 x 15 Seated Cable Rows

Ride - Commute (Commute) 47:22 [3] 23.93 km (1:59 / km)
ahr:146 max:162 rhr:54 slept:6.5 weight:68.2kg shoes: Cervelo R3 - Road Bike

Took the long way home to take advantage of the Sou' Wester.
Stayed down on the Tri-Bars along Oceanic Drv all the way to the coast which gave me a little test!

Swim (at Arena) 1:00:00 [3] 1.6 km (37:30 / km)
rhr:54 slept:6.5 weight:68.2kg shoes: Speedo - Endurance

Thursday Mar 12, 2009 #

Run (Trigg Beach) 30:34 [3] 5.0 km (6:07 / km)
rhr:54 slept:6.0 weight:68.2kg

So much for a Rest Day, Went to the beach with the intention to walk.....Yeah Right Ended up doing the same run as Tuesday.

Wednesday Mar 11, 2009 #

Ride - Commute (Commute) 27:41 [3] * 13.63 km (2:02 / km)
ahr:131 max:143 rhr:54 slept:6.5 weight:68.2kg shoes: Cervelo R3 - Road Bike

Kept the R3 in one Gear all the way in....

Practicing for when I get the other Carbon Fiber Cervelo R3 Single Speed built on the weekend!

Gym (Weights) 1:15:00 [3]
rhr:54 slept:6.5 weight:68.2kg shoes: Asics kayano

Ride - Commute (Commute) 29:23 [2] * 13.91 km (2:07 / km)
ahr:139 max:156 rhr:54 slept:6.5 weight:68.2kg shoes: Cervelo R3 - Road Bike

Paddle (Hillarys Marina - Laps) 1:16:41 [3] * 10.3 km (7:27 / km)
ahr:123 max:145 rhr:54 slept:6.5 weight:68.2kg shoes: Spirit

Easy Paddle inside the Marina too choppy to go outside the Heads solo...
10 laps plus some sprints paralell with the Swimming beach to get the 10km in.

Tuesday Mar 10, 2009 #

Ride - Commute (Commute) 27:24 [3] * 14.76 km (1:51 / km)
ahr:136 max:151 rhr:54 slept:3.5 weight:68.4kg shoes: Cervelo R3 - Road Bike

After Sleeping in! (Which I Hate Doing) I had to hammer it to the Office....

Run (Trigg Beach) 28:32 [3] 5.0 km (5:42 / km)
rhr:54 slept:3.5 weight:68.4kg

Decided to go for a "Cooldown" after our Swim Ended up Running........ Go Figure Calfs will be tight in the Morning!

Swim (Bold Park Pool) 40:00 [3] 1.5 km (26:40 / km)
rhr:54 slept:3.5 weight:68.4kg shoes: Speedo - Endurance

A Quick 1 and a Half with Lizzy......!

C • 1 and a half what? 11

Ride - Commute (Commute) 30:35 [3] * 14.98 km (2:02 / km)
ahr:146 max:162 rhr:54 slept:3.5 weight:68.4kg shoes: Cervelo R3 - Road Bike

Warm Ride Home was looking forward to the swim..

Note
rhr:54 slept:3.5 weight:68.4kg

Yes yes i know they are all out of order but their Loged which is all that mattersit should have been:-
Ride - Commute to Work
Ride - Commute Home from Work
Swim - With Lizzy
Run - Trigg Beach
Colapse on the Floor.......

Monday Mar 9, 2009 #

Gym (Weights) 1:15:00 [3]
rhr:54 slept:5.0 weight:68.6kg shoes: Asics kayano

Ride - Commute (Commute) 29:00 [3] * 13.71 km (2:07 / km)
ahr:134 max:148 rhr:54 slept:5.0 weight:68.6kg shoes: Cervelo R3 - Road Bike

Commute seemed Slow, But wasn't....... Just good to be back on the Bike even if it is a Road Bike!!!

Ride - Commute (Commute) 1:02:27 [3] * 24.04 km (2:36 / km)
ahr:146 max:163 rhr:54 slept:5.0 weight:68.6kg shoes: Cervelo R3 - Road Bike

Got My First - First Word Starts with Fl and rymes with Cat and the Second Word Starts with T and rymes with liar today on my Front Wheel heading West past Subiaco Tafe Salvado Road,

Now I admit that I'm Crap at Chainging Tyres at the best of times under super controlled conditions ie in the Workshop but on the side of the road it's even worse....So I amazed myself when I got the old tube out and the new one in keeping the Tire Liner in too, then pumping the new one up with the Crap Hand pump that i have on the R3 (Looks Good Though!) and then finishing it off with a co2 charge aaaand not getting any Pinch flats.

Are you all impressed as I am??

C • Not really 4

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