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Training Log Archive: CBL

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Mtb	4	6:24:26	51.76	(7:26)	83.3	(4:37)	1786
Run	8	5:11:52	31.69	(9:50)	51.0	(6:07)	1250
Cycling	6	5:07:26	80.16	(3:50)	129.0	(2:23)	1020
Hiking	3	3:50:00	12.05	(19:05)	19.4	(11:51)	761
Strength & Conditioning	3	2:00:00
Swimming	2	1:40:00	2796.17	(2)	4500.0	(1)
Crossfit	1	45:00
Spin class	1	36:00	10.56	(3:24)	17.0	(2:07)
Total	26	25:34:44	2982.4		4799.7		4817

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Thursday Jun 30, 2016 #

Run (Mutant run) 36:00 [3] 6.5 km (5:32 / km) +25m 5:26 / km

Steady run with peeps doing GC.

Wednesday Jun 29, 2016 #

Run (short run) 30:00 [3] 5.0 km (6:00 / km) +87m 5:31 / km
ahr:153

cast off on Monday and my arm swelled like creature from the deep. I kept it up on a pillow last night and it looked normalish around the wrist so I thought I'd try a run. Very stiff with movement and having to hold the arm in just the right spot so it doesn't suddenly twinge. Herat rate is unbelievably high for me, considering the speed and effort I was putting in. We'll see how the day pans out after this.

Sunday Jun 26, 2016 #

Cycling (Recumbent Bike) 35:00 [3] 16.0 km (2:11 / km)

bit more effort than previous session.

Saturday Jun 25, 2016 #

Hiking (Trails) 1:15:00 [3] 6.2 km (12:06 / km) +259m 10:00 / km

Chilly. Trails with Lucie and Fati. Lots of debris and a few trees down.

Strength & Conditioning (Abs and glutes) 25:00 [3]

Using my idle time productively by doing a bit of hurt to my neglected areas.

Thursday Jun 23, 2016 #

Hiking (Coots) 1:10:00 [3] 6.5 km (10:46 / km) +264m 8:57 / km

Lovely walk through the trails, no arm pain

Strength & Conditioning (Bum) 50:00 [3]

Lots of squats and lunges

Wednesday Jun 22, 2016 #

Spin class (Recumbent Bike) 36:00 [3] 17.0 km (2:07 / km)

warm up 10 mins

30 secs on 30 off

1 min on 1 min off

cool down

Couldn't do any more cos the seat is so uncomfortable, the pain was behind me, not in my legs

Tuesday Jun 21, 2016 #

Hiking (Cootha trails with Lucie) 1:25:00 [3] 6.7 km (12:41 / km) +238m 10:46 / km

I am alive! it felt so good to get out and do something. My arm felt a bit uncomfortable at times, not elbow more forearm, it made me wonder if there was a small hairline fracture as cast would be helping immobilize that too. Great getting the heart rate up and being in the bush. There is light.

C • out! 2

Friday Jun 17, 2016 #

Mtb (Doomsday) 15:59 [3] 3.3 km (4:51 / km) +107m 4:10 / km
ahr:137 max:156

should have stayed in bed. Day started badly with lights at bottom of Burbong not changing despite me and another car filling both lanes up to the line, late in Bardon as a result, rode up coots and then a very short way onto missing link and came off, ended up on my bum with a strange feeling L arm, a quite check and dislocation was pretty obvious. Stood up, stopped garmin, saved ride and called to Connie to call 000 whilst I trudged up the trail to the road. The rest was pain / good drugs / x ray with an evil bitch / awesome drugs / home. Here beginneth the lesson in patience.

Thursday Jun 16, 2016 #

Run (Jindalee) 55:00 [3] 10.0 km (5:30 / km) +99m 5:14 / km
ahr:139

gentle to the boat ramp via rocks riverside park. Dragging the chain a bit but felt good on the return.

Wednesday Jun 15, 2016 #

Cycling (wet ride) 56:00 [3] 19.8 km (2:50 / km) +105m 2:45 / km
ahr:108 max:140

wet soggy morning, rode into sbank with PP and Gary to do KPCC ride, at the meeting point I was planning my escape to coffee but Paula grabbed me with a plan requiring even less riding than my plan. We managed to shortcut even the shortcut plan and spent a while having coffee in Merlo before eading back quite slowly. I got up and it was actually quite enjoyable

Tuesday Jun 14, 2016 #

Run (CH trails) 45:00 [3] 7.0 km (6:26 / km) +318m 5:14 / km

Ran with Marion who's pretty good on the trails. Drizzle kept the temperature v nice. I felt fantastic and just flew back after dropping Marion off but Garmin was off so no record. Felt great.

Monday Jun 13, 2016 #

Swimming (UQ Squad) 55:00 [3] 2450.0 km (1 / km)

I am so brave. It was cold.
My shoulder started to hurt on the last few sprints. I had planned to do 3 swims this week but my shoulder wont allow me.

5 PM

Strength & Conditioning (Lots of squats) 45:00 [3]

Front squats with medicine ball, more squats with rings, step up / tap down, super and, plants, v many sit-ups and crossover thingies. 1 leg squats and bridges. Forgot to do skipping

Sunday Jun 12, 2016 #

Mtb race (MTBO Beerburum) 2:00:27 [3] 28.9 km (4:10 / km) +185m 4:02 / km
ahr:138 max:159

Fairly straight forward nav with route choice being key, unfortunately a combination of old map and recent rain made the rideability of some tracks at odds with the map. I had a steady, not glittering, ride but managed to win women's open by a meagre 2 mins. I finished feeling quite content but that feeling diminished as I realised I was actually pretty slow eg Craig Steffen did 1:33 on the same course as me. I have to get a magnetic board as finding it hard to find myself on the map and wasted heaps of time actually stopping to read the map.

C • rain on the sunny coast 2

Saturday Jun 11, 2016 #

Run (Boscombe) 40:55 [3] 6.8 km (6:01 / km) +192m 5:16 / km
ahr:140 max:163

dithered about before deciding that I just had time to squeeze in a short run. I wore my hoka shoes which are not comfy and make my little toes numb. I am surprised that this run was a little quicker than some, and only about 1 minute slower than my quickest over this loop in the last year or so, because it felt a little heavy going. Bumped into Julia, squeezing in some hours on the mtb as she, along with everyone else, skipped training yesterday. Down at the reserve also met up with Andrew Pinsett. Only afterwards I realised that Andrew hadn't been around for a while because he was working away.

10 AM

Note

Chiro - Terry
Really good recommendation as this guy is a wizard and has temporarily fixed me up.

Friday Jun 10, 2016 #

Mtb (Afternoon delight) 1:00:00 [3] 12.0 km (5:00 / km) +220m 4:35 / km
ahr:143 max:167

Just a beautiful afternoon for a quick ride. Lots of stopping and waiting but the weather was so nice that it seemed a shame to rush.

Thursday Jun 9, 2016 #

Cycling (Mt Ommaney) 1:17:53 [3] 32.1 km (2:26 / km) +464m 2:16 / km
ahr:131 max:165

nice ride with Richy Rob but we both lacked a little oomph this morning so quite a tame effort. The actual loop around Mt O was 37:05 cf a best of 34:23 which was also with Richard. We did get red light to account for a little bit but not all of that time difference. It felt great to be back on my roadie again, I am needing a bit more to get back to form.

Wednesday Jun 8, 2016 #

6 AM

Cycling (few loops around Corso) 57:33 [3] 25.7 km (2:14 / km) +253m 2:08 / km
ahr:133 max:163

A nice loop with Marion, Gordo, Farmer and another. The pace was pedestrian but it was just what I need to get back on the roadie and start to feel good on a road bike again. I think I'll join them next week too and go a little harder.

7 AM

Run (Run off bike) 9:35 [3] 2.0 km (4:48 / km)
ahr:150

Run out and back, a bit blah on the way out but good on the way back.
first km - 4.55
second km 4.40

8 AM

Cycling (the not quite a uni loop) 11:00 [3] 3.9 km (2:49 / km) +24m 2:44 / km

the intention was to drop off Marion in the car park and then do a loop around uni, post the golf course and up to Gailey road (around 8km undulating) but the fat controller was standing by my car waiting for the opportunity to write a ticket. At this point it was 8:02 with ticket expired at 8:00, he was keen so I was not keen to ride.

Tuesday Jun 7, 2016 #

Run (Trails with Lucie) 54:00 [3] 7.0 km (7:43 / km) +318m 6:17 / km
ahr:142 max:178

I probably took a few dubious route choices and Lucie showed her disgust by walking. I had a ball. Calf muscles a bit tight and the Cootha climb was very early in the run which wasn't optimal. Very chilly coffee at Cap'lina after.

Monday Jun 6, 2016 #

Swimming (UQ Squad) 45:00 [3] 2050.0 km (1 / km)

thankfully the wind died down and the pool temperature was good. Sore point in R shoulder that seemed to be getting worse not better so got out early. The rest of me was grateful for the swim and everything else is feeling good and has loosened up.

Sunday Jun 5, 2016 #

Mtb (Nebo in a hurricane) 3:08:00 [3] 39.1 km (4:48 / km) +1274m 4:08 / km
ahr:139 max:163

i wasn't keen on going outdoors today but Legs told me I was so I did, I respond well to direct orders. Took it easy but was pleasantly surprised when i reached the gate a few km before I expected to. Glad I took it easy as it was plenty for me and I was pretty over hills by the end. Keen to go again.

Note

impressive case of DOMS today and after the Nebo climb I am sore literally from head to toe, notably tight lower back, must watch.

Saturday Jun 4, 2016 #

Crossfit (12 rounds fitness) 45:00 [3]

piddling down so all options outdoors were unappealing. I was psyched up to do Ashgrove parkrun in the rain but it was cancelled. I went with Andy to 12 rounds fitness - 3 min stations with various boxing, strength and cardio exercises. I was good sweaty fun but I don't feel like it's enough. I pondered running home (8km?) but when I poked my head out of the door the rain amped up from torrential to biblical so thought better of it.
I have new bar tape on Liz ready to sell - is this the opportunity I was after to get on the wind trainer?

Friday Jun 3, 2016 #

Note

got up and dressed and then thought " I don't really want to do this" got undressed and back to bed. Felt great for a second sleep.

Thursday Jun 2, 2016 #

Run (Boscombe) 41:22 [3] 6.7 km (6:10 / km) +211m 5:20 / km
ahr:142 max:164

wasn't really feeling much like running but got out and did it and it wasn't exceptionally slow.

Wednesday Jun 1, 2016 #

Cycling (KBR recovery) 1:10:00 [3] 31.5 km (2:13 / km) +174m 2:10 / km
ahr:121 max:163

good to back on the bike, it felt a bit strange and I was a bit stiff for a while but ended up just about normal. Just rolling and chatting and zero effort. Long coffee stop in SBank where I got a bit chilly so the most effort all morning was rolling back to the car. Nice to see everyone again. PP was pouty but that's pretty normal. Great to see KB and Cli, missed their faces

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