Training Log Archive: shanelIn the 7 days ending Jul 23, 2012:
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Monday Jul 23, 2012 #
Road Bike (Commute) 2:15:19 65.52 km (29.1 kph) +239m
ahr:156 max:190 shoes: Road Bike - Giant Defy2 (I thi
I failed to leave home early enough for my super silly plan of riding to work via Jarrahdale. So I just added the reverse renegades from UWA, shortcut to McCabe St and looped round the water tower and doubled back to Claremont.
Might keep the Jarrahdale mission as a long term plan since I think riding home from work after doing that ride in the morning will be a killer. Especially if conditions are anything like todays ride home.
Road Bike (Commute) 1:54:44 50.08 km (26.2 kph) +96m
ahr:152 max:173 shoes: Road Bike - Giant Defy2 (I thi
Light rain seemed to be settling in soon after leaving work, so I stopped and put my rain jacket on.
Had a follower take a turn before Canning Hwy, but after I took the lead again he didn't have another go.
Rain continued to somewhere around Leach Hwy. After saying to my boss earlier today that whilst it's dark and wet riding in winter at least there's no sea breeze, SW'er was blowing hard all the way home, oh make that a southerly, which expians the lack of usual cover from the SW'ly most of the way between Mt Henry and Rowley Rd.
At Least life got easier along Rowley Rd even if there wasn't any tail breeze.
Sunday Jul 22, 2012 #
Running (Tip Loop) 37:39 4.64 km (8:07 / km) +6m 8:04 / km
ahr:135 max:166 shoes: Salomon XA 3D Ultra2 No.1 Gree
Saturday Jul 21, 2012 #
Friday Jul 20, 2012 #
Paddling (Canning River) 1:19:01 [3] 11.0 km (8.4 kph)
shoes: Bashed up SRS
Forgot my GPS so dist. is approx It was a bit hot for a wetsuit when I started so I just left the top half pulled down since I didn't have any shorts with me. It was cooling off a bit by the time I turned up past Riverton Bridge, near the bonus control location from the Canning Boundless.
Nearly dark by the time I finished.
Wednesday Jul 18, 2012 #
Running (Kings Park) 51:25 [3] 9.38 km (5:29 / km)
ahr:152 max:172 shoes: Adidas Supernova Glide 3 Green
So thought I may be able to sneak in a long run if I managed to get started early. That didn't happen so I just randomly headed off. Calves a bit sore from last night and they took a while to warm up, so turned into a long recovery run.
Half way through I was wishing I hadn't left my gloves in the car as my hands were freezing. So I spent most of the time heading back towards UWA trying unsuccessfully to get my hands warm.
Tuesday Jul 17, 2012 #
Running warm up/down 15:11 1.97 km (7:42 / km) +16m 7:24 / km
ahr:141 max:167 shoes: Adidas Supernova Glide 3 Green
Running (GC5kTT) 20:19 4.86 km (4:11 / km) +67m 3:55 / km
ahr:180 max:186 shoes: Adidas Supernova Glide 3 Green
Finished work a smidge early so that I'd be finished before it got dark.
Got a bit ambitous and based on my efforts at City Beach oval in the last few weeks I thought I might be able to crack the 20 min mark. Worked out 4:05/min would get me there and I thought that may be achievable.
Damn hills killed my speed and slowly dropped my average pace behind the plan. Got a bit back on the downhill at the end. At least my HR seemed a lot more sensible than when I did 20:20 a few months ago (AHR 188, MHR 195).
Running warm up/down 13:20 1.53 km (8:42 / km) +17m 8:15 / km
ahr:135 max:153 shoes: Adidas Supernova Glide 3 Green