Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gibbo

In the 7 days ending Jan 4, 2009:

activity	#	time	miles		km		+m
MTB	1	2:20:00
bike	2	1:44:00	28.58	(3:38)	46.0	(2:16)	60
Running	3	1:35:41	10.56	(9:03)	17.0	(5:38)
Swimming	3	1:10:00	1.55		2.5
other	1	45:00	1.55	(28:58)	2.5	(18:00)
Weights	1	30:00
Total	6	8:04:41	42.25		68.0		60

2:20

0:00

» now

Sunday Jan 4, 2009 #

bike 30:00 [3] 15.0 km (2:00 / km)
(injured) shoes: adiddas yellow

foot good enough to ride on first 4km in 7min and i was a bit shocked, was looking for a place to do a tt but i figured that could be my tt lol then spent a while just cruising around looking for a long stretch of flat unbusy road, sofar i got nothing...

bike (route scouting) 20:00 [3] 8.0 km (2:30 / km) +60m 2:25 / km
(injured) shoes: adiddas yellow

found a good 1.4km out and back course(2.8km total) with the help of the internet :) pritty much the flattest spot in the gap even though the out loop is pritty much all uphill (2% adv.) back is very quick though 40+ coasting. turnaround point is the bottem of what looks like a massive drive way but is actuly a 400m long hill (adv 15%) its massive so im staying away lol

**60m climb per loop

Saturday Jan 3, 2009 #

MTB 1:20:00 [3]
(injured) shoes: adiddas yellow

i can walk again :), cause it was drizzling all day went mtb though the forest, some of the tracks rly overgrown but place looks great

MTB 1:00:00 [3]
(injured) shoes: adiddas yellow

added this 2nd ride yesterday but it missing now :( so re-added

Thursday Jan 1, 2009 #

Swimming 20:00 [1]
(injured) shoes: none

floaty thing between legs so i didnt sink

Wednesday Dec 31, 2008 #

bike (samford loop) 54:00 [4] 23.0 km (2:21 / km)
shoes: adiddas yellow

wasnt that quick but, hungry, not enough water and huge cbf factor going up the hills so i'll make it a 4

oh and last km was something like 7-8min lol

Running tempo 10:48 [4] 3.0 km (3:36 / km)
shoes: Adidas blue

prob a 3.5 effort so ill round up to 4. aiming for 3:30k's, first km was in 3:45 :/ lol. right on 3km rolled ankle so it was only a 3km run

other (walking home) 45:00 [1] 2.5 km (18:00 / km)
(injured) shoes: Adidas blue

walking home with a rolled ankle, seems to be planta and dorsi felxion that hurts mainly, even though it rolled under me. soon as i did it, it brought back ausome O memories lol

Note

158.7hrs training in 3months, fair big more than i though i been doing, probs need to cut back a bit cause i still gotta hold my current fittness if not improve for the next 6-7months of xc season then strait in the t+f/O then strait into tri. + all the other sports i do, think i need to drop a few things....

Tuesday Dec 30, 2008 #

Swimming (newmarket) 30:00 [3] 1.5 km (20:00 / km)
shoes: none

was there with family so dicided to go shwimin, was doing 1:40-2 for 100's and going off 2min ish + warm up and ect(500m)

Running 24:53 [3] 6.0 km (4:09 / km)
shoes: Adidas blue

left upper calf cramped on hills so pritty slow, felt good after 4km so dicided to open the legs up km 4-5 was in 3:15 then my fav all uphill 1km home was like 4:30

Note

found out my run leg for the tri i did early in the year qualifyed for world tri champs and my bike leg is apparently good enough cause its draft legal :)....expt my swim time is 5min off what they want lmao so the guy said try improve it....alot, cause i owned pritty much everyone in the run cause the first 4 did some shortcut cause the course wasnt marked anywho im rambling now

Monday Dec 29, 2008 #

Weights (home) 30:00 [3]
shoes: none

Swimming (technique) 20:00 [3] 1.0 km (20:00 / km)
shoes: none

again easy stuff, decreased strokes from 8 to 6/7 per 10m and speed is constant if not quicker, also less taxing now so i can go faster, longer

Running (asr) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Adidas blue

4km loop with alex and elliots mum in 22:53min, incl. lights at gap village and the 'painful hill'. then got back and 3xbig laps of oval (670m aprox) in 7min(xc pace) did the extra on the end cause i pritty much haddent broken a sweat on the run

Note

felt pritty pro giving ppl advice about running when someone asked me :)

« Earlier | Later »