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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: MTBjen

In the 7 days ending Oct 12, 2008:

activity # timemileskm+m
  Roadie5 6:55:02 115.0(3:37) 185.08(2:15)
  Run5 3:15:12 11.78 18.96
  MTB1 1:30:00
  Windtrainer1 1:00:00
  Paddle1 55:00
  Strength/Core1 20:00
  Total6 13:55:14 126.78 204.04
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Oct 12, 2008 #

Roadie long 2:38:00 [3] 73.4 km (2:09 / km)
slept:7.0 shoes: Mongoose Roadie

Another gorgeous early morning- exactly the same as the mornings will be in a few weeks, only an hour earlier....
Rode with Boltboi down the coast to Freo, around the river and the Shelley loop, then home the shortest way through Subi. As usual the hill up Empire was much bigger than it was when we left. Got a flat near the summit of the Mont Cottesloe Police Station but didn't get my hands too dirty because luckily there was a man there to fix it for me.
John didn't join us- he finally listened to my constant nagging that he works too hard and needs to rest more, so he had a sleep in. I suppose the collie race might have tired him out too.

Paddle 55:00 [3]
shoes: Fenn XT

Too windy for the beach so i started at Matilda Bay, but paddled across the widest, windiest bit of river, and back with the waves coming diagonally from behind. Figured it would be good Anaconda practice! Enjoyed it today, perhaps i will not sell my ski after all.

Run (dog jog) 5:00 [1]
shoes: Feet

Not worth logging, but it was nice at the beach!

Saturday Oct 11, 2008 #

MTB (bike, bike) 1:30:00 [3]
slept:6.0 shoes: I love my Yeti

Lovely ride with Cath from Farrell Grove around the little oven loop + blue tag, white tag. Great day for biking. Good fun, i am feeling more positive about training today :)

Run (dog jog) 39:00 [2]
shoes: Brooks trail shoes

Potter around the streets, around Hale, to the shops, and home. It is just like taking my small nieces to the shops, all the old ladies stop to ask about the dog. Oooooh isn't he cute.... Then they see the dribble. On the way home he peed on someone's just-delivered phone book so we ran away fast.
C • I assume that 1

Friday Oct 10, 2008 #

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
slept:8.0 shoes: Mongoose Roadie

To work. Started out slow but then found some roadies to upset.

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
shoes: Mongoose Roadie

to the beach

Run intervals 25:00 intensity: (15:00 @2) + (10:00 @5)
shoes: Feet

Fartlek on the beach with Jess.
warmup
6x40/20
2min recovery
6x30/30
2min recovery
3x30sec all out efforts with full recovery
heehee i stayed ahead of jess in the 3x30, but it KILLED me. Ruined the rest of the beach session...

Run (beach session) 20:00 [3]
shoes: Feet

usual stuff. plod, plod. legs sore and unhappy

Strength/Core (beach session) 20:00 [1]
shoes: Feet

usual stuff. left out the jumps and hops cos left knee still pretty sore

Thursday Oct 9, 2008 #

Roadie (commute) 1:36:00 [3] 43.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie

To work. Gorgeous morning, there were dolphins, and invisible ducks. Summer is on its way :)
C • On the way 4

Roadie (commute) 31:00 [2] 13.0 km (2:23 / km)
shoes: Mongoose Roadie

Home

Wednesday Oct 8, 2008 #

Windtrainer intervals 1:00:00 intensity: (32:00 @2) + (10:00 @3) + (18:00 @4)
slept:7.0 shoes: Mongoose Roadie

Warmup/cooldown
Small chain ring pyramid
3 sets of 3/2/1 with 1min recoveries
3 sets of single leg reps 1min each side
2 tennis ball retrieving sprints to the end of the driveway
1 x 26sec break to find tennis ball at the bottom of a cardboard box (haggles was going to chew through 35 water bottles on his way to find the ball if i didn't get it for him)
4 x pieces of toast

Roadie (commute) 8:02 [2] 2.38 km (3:23 / km)
shoes: Mongoose Roadie

From the car fixing place to work. Just putting this in to give Grilla something to shake her head at!

Roadie (commute) 8:00 [1] 2.3 km (3:29 / km)
shoes: Mongoose Roadie

Went and got the car back from the car fixing place because it turns out they don't fix cars. Who'd have thought it?

Run (painful trudge) 58:29 [3] 9.96 km (5:52 / km)
shoes: Brooks trail shoes

Oh everything hurts tonight... right from the top of my poor frazzled brain to the bottom of my aching left foot. I knew it was going to be bad when running down the first hill to the beach was hard. The soft sand was hard. Hills were hard. Then the other hills were hard. Running straight past our driveway just for the sake of another hill was really hard. I think i'm getting old.
Still glad i ran though- just jess, john and i tonight. We got to climb a fence and saw a little dog-sheep hybrid on the beach that had no eyes.

Tuesday Oct 7, 2008 #

Roadie (commute) 31:00 [2] 13.0 km (2:23 / km)
slept:7.0 shoes: Mongoose Roadie

Left early enough today to do a longer ride, then couldn't be bothered and rode straight to work. Got here early to find out they've messed up my schedule (ha, just for a change) and my first patient is coming at 1pm. Looks like its going to be a long lunch break...

Roadie (commute) 25:00 [3] 12.0 km (2:05 / km)
shoes: Mongoose Roadie

To running

Run race (5k golf course TT) 22:43 [5] 5.0 km (4:33 / km)
shoes: Space-age TEVAs

Yes the teva's are still awful.
Not a PB today but faster than i had expected, which counts so i got half a chocolate. It was more fun when we all started in a bunch! But this time i started 15sec behind the bunch and never managed to catch them.

Run warm up/down 25:00 intensity: (15:00 @2) + (10:00 @3) 4.0 km (6:15 / km)
shoes: Space-age TEVAs

Warmup/cool down

Tooms' Golf Course 5k TT - Splits

Monday Oct 6, 2008 #

Note
slept:8.0 (rest day)

Legs a bit sore today. Thought about doing a windtrainer session before work but not for long, it was nice in bed.

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