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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Boltboi

In the 7 days ending Sep 17, 2011:

activity # timemileskm+m
  Road Cycling3 5:47:46 112.97(3:05) 181.8(1:55)
  Gym1 1:10:00
  running2 58:36 7.21(8:08) 11.6(5:03)
  Orienteering1 39:15 3.59(10:56) 5.78(6:47)9 /12c75%
  Total7 8:35:37 123.76 199.189 /12c75%

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Saturday Sep 17, 2011 #

6 AM

Road Cycling (JCGHR N2) 3:04:00 [3] 90.0 km (2:03 / km)
ahr:157 shoes: Giant TCR Advanced

Chilly start to the day this morning so it took a little while to warm up and get up to spped. Aimed to do the whole ride except for the helena college climb in BCR. Goal achieved this morning.

Good steady tempo up to darlington and then struggled as usual past HC. After that i picked up again and got back into my rythm.

Very foggy through mundaring weir but cleared up again near gungin. Overtook a group near the descent to Piesse brook and then reeled in 2 other riders up into Kalamunda but got pipped by a guy on a Giant TCR advanced SL with full 50mm deep dish wheels on the line.

Pushed the pace home but just cant seem to replicate the speed down welshpool rd now i am a lightweight.

Solid ride back along roe hwy.
2 PM

Orienteering race (MDC) 39:15 [5] *** 5.78 km (6:47 / km)
ahr:179 spiked:9/12c shoes: Innov8 Somethings

Thursday Sep 15, 2011 #

6 AM

Road Cycling (Red Rock) 1:17:20 [4] 45.8 km (1:41 / km)
shoes: Giant TCR Advanced

Good ride this morning though my quads were feeling sore at the start, possibly from yesterday morning's run.

Lead out this morning through to cottesloe before Ricky went past and then Bikeforce machine. Tried to hang in the top four this morning which i managed to achieve except for when we got stopped at Canning hwy due to traffic so i ended up back with ricky and we chatted about world peace.

Did another stint at front along deep water point and then had another chat with ricky up the freeway path about his snipped balls.

Decent pace along UWA today.
6 PM

running (run to gym) 36:30 [3] 6.6 km (5:32 / km)
shoes: Asics Kayano 17

Ran with Dad to the gym
7 PM

Gym (NLWLC2 wk4 s2) 1:10:00 [4]
shoes: Asics Kayano 17

7.47 for 2000m row and then slogged it out onthe treadmill and then 20min set of bounce lunges and dropnreaches with 8kilo medicine ball followed by stepdown set of pushups,step ups and dips followed by crunches and leg extensions.

Wednesday Sep 14, 2011 #

7 AM

running (lake emmanuel) 22:06 [3] 5.0 km (4:25 / km)
shoes: Asics Kayano 17

Decided to squeeze in a lap of the lake this morning as i skipped gym last night after still feeling wrecked form the weekend. Started off just enjoying the mediocre pace but managed to up it at the 2.5km mark after passing the dreaded magpie swoop zone. Pushed it hard back to school.

Tuesday Sep 13, 2011 #

6 AM

Road Cycling (Floreat renegade) 1:26:26 [3] 46.0 km (1:53 / km)
shoes: Giant TCR Advanced

Expected to do most of the work today as Shane had completed the AR on the weekend and i had pretty much done squat since fri arvo.

Shane must have felt either good or guilty as he kept going to the front to break up the workload!

Made sure he wasnt going to get past me after Christchurch by upping the pace and keeping it solid through to steve's Hotel.

Trundle back to floreat withthe Col De McGilvary much tougher thasn it looks.

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