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Training Log Archive: Boltboi

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  MTBO3 5:15:00 55.3(5:42) 89.0(3:32)
  Gym3 3:30:00
  Road Cycling1 3:27:00 56.86(3:38) 91.5(2:16)
  running2 2:23:00 16.9(8:28) 27.2(5:15)
  Rowing1 7:23 1.24(5:56) 2.0(3:42)
  Total9 14:42:23 130.3 209.7
averages - sleep:9.5 weight:84.1kg

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Sunday Apr 15, 2012 #

10 AM

running (Long Run Perth Foreshore) 1:28:00 [3] 17.2 km (5:07 / km)
shoes: Asics Kayano 17

Thursday Apr 12, 2012 #

6 AM

Road Cycling (Long Ride) 3:27:00 [3] 91.5 km (2:16 / km)
shoes: Giant TCR Advanced

I knew i was in trouble this morning when i rode out of the street and i had nothing in the tank. Just kept convincing myself that the body would improve but at the 40km i knew that was a lie so i just plodded along trying to find ways to distract me!

I positive from the ride was that i had no back pain at all whilst riding which is a first since December.
7 PM

Rowing (2km TT) 7:23 [4] 2.0 km (3:42 / km)

Felt crap all day and did 10min of stretching before doing a warmup before our main session kicked in. Took 20sec of the TT to figure how i was feeling considering this mornings effort and then set a target of below 2min/500m and had that under control with 1.57/500m for the first half then upped it to 1.51/500m for the next 500m before going all out in the last 500m and sat on 1.44 to 1.37/500m to come in at 7.23min and a new PB. Hmmn now to track down Tooms PB.

Gym (No Limits) 1:00:00 [3]
weight:84.1kg shoes: Asics Kayano 17

Wednesday Apr 11, 2012 #

11 AM

Gym (No Limits) 1:20:00 [4]
shoes: Asics Kayano 17

15min stretching as the glutes were rock hard from yesterdays lunges with an 8 kilo weight. 8min warmup on rower before another 10min warmup on cross trainer. This was in a lead up to a 3km TT on the treadmill. Set myself a goal of getting under 12min so set the treadmill at 15mk/hr for the first 2km then upped in the last km to score a time of 11min 50.

Rest of the session was a weights and cardio set.
5 PM

running (Long Run) 55:00 [3] 10.0 km (5:30 / km)
ahr:172 slept:9.5 shoes: Asics Kayano 17

Convinced Dad to come down to the lake for a long run. I was still feeling this mornings effort but i wanted to tick this session off for the week. Paced him for th efirst 5km then worked my way off the front to run the second loop alone.

A few paddlers out tonight and a couple of swimmers preparing for what could only be the half ironman.

Tuesday Apr 10, 2012 #

8 AM

MTBO (Mapping) 3:06:00 [3] 40.5 km (4:36 / km)
shoes: Specialized Epic Marathon Car

2 PM

MTBO (Comute to and frm Canning) 43:00 [3] 17.0 km (2:32 / km)
shoes: Scott Scale 29er

3 PM

MTBO (Canning River AR) 1:26:00 [3] 31.5 km (2:44 / km)
shoes: Scott Scale 29er

7 PM

Gym (No Limits) 1:10:00 [3]
shoes: Asics Kayano 17

Definitely tired now after that session

Monday Apr 9, 2012 #


Picked up a head cold fri arvo and spent until today feeling average.

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