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Training Log Archive: Jacko

In the 7 days ending Jun 7, 2010:

activity

time

miles

Bike

4:52:07

77.67

(3:46)

125.0

(2:20)

Bike (Commute)

3:00:52

54.01

(3:21)

86.91

(2:05)

Paddle

1:55:36

8.99

(12:51)

14.47

(7:59)

Run

1:36:50

11.08

(8:44)

17.83

(5:26)

Windtrainer

53:27

Swim (Pool)

49:27

1.12

(44:13)

1.8

(27:28)

Total

13:08:19

152.87

246.01

averages - rhr:54

4:02

0:00

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Monday Jun 7, 2010 #

Bike 2:26:05 [3] 65.4 km (2:14 / km)
ahr:128 max:166 shoes: Trek Road Bike

Nice reverse loop around the river with Joel from his place. Dolf and Liz both sick so half a team. Nice cool crisp morning and heaps of others out.

Sunday Jun 6, 2010 #

Event: Gunapin Ridge Badge Event

Swim (Pool) 49:27 [3] 1.8 km (27:28 / km)
shoes: Speedo Endurance

Had to go in the indoor 25m pool today as got to the pool after the 50m closed.

First km was 75m FS / 25m BS (about 27.30)
then 200m BS
then 600m of 50m BS / 50 FS

Shoulders were unco-operative for first 300m and then tired in the last 200m or so.

Saturday Jun 5, 2010 #

Run 30:50 [3] 6.03 km (5:07 / km)
ahr:153 max:164 shoes: Brooks Adrenaline ASR

Nice start to the morning session with a pretty cruisey run along the river bank with Boltboi, Tooms and I think Dolf was there this time too.;-)

Paddle 1:05:19 [3] 9.47 km (6:54 / km)
ahr:134 max:155 shoes: Aussie Spirit PRS

Out and back from the boat shed to Canning bridge. First consistent paddle effort for a while and it showed as I tired a fair bit half way back. After a short respite to wait for MatJ I was at least able to put in a half decent effort to the finish.

Bike 1:45:09 [4] 50.1 km (2:06 / km)
ahr:138 max:177 shoes: Trek Road Bike

Really great ride with Tooms, Boltboi and Dolf around the river loop. Boltboi showed us how to get to the top of all but one of the hills first. I crashed into a fence and Dolf tried to find frogs in the reeds next to the river.

Really enjoyed getting an opportunity to get to the front for the stretch back along the freeway. almost blew a piston chasing down Tooms when he got the jump on us in the final sprint. I didn't know it was coming, and that I didn't know when it ended but apparently he got me at the post, where ever that may happen to have been.;-)

Great morning, probably the most rewarding training session in ages.

Bike (Family Ride) 40:53 [1] 9.5 km (4:18 / km)
shoes: Avanti Montari

Wouldn't normally log this but it substituted well as a recovery ride. Put the youngest son on the back on his trailer bike whilst the eldest rode the whole way on his little BMX (not bad for a 5 year old). Cass enjoyed the ride too.

Went down and around the lake and home via the switchbacks.

Friday Jun 4, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Thursday Jun 3, 2010 #

Bike (Commute) 47:34 [3] 20.9 km (2:17 / km)
ahr:139 max:165 shoes: Trek Road Bike

Ride into the city for a workshop. Pretty quick till I hit the city then really felt like a fish out of water. Got overtaken by guys in sandles and even a guy barefoot in a footy jumper and beanie on a squeaky mtb

C • Sandles 2

Bike (Commute) 1:01:18 [3] 29.92 km (2:03 / km)
ahr:142 max:166 shoes: Trek Road Bike

Escaped the madness of the CBD via St georges Tce and headed towards the coast not knowing entirely where I was going. Eventually hit selby and took the usual route home via Salvado road. Once on the coast I rode pretty hard to get the average up to something respectable.

Glad I don't have to ride through the CBD on a regular basis

C • CBD 8

Run 1:06:00 [3] 11.8 km (5:36 / km)
shoes: Brooks Cascadia

Can't seem to upload this session to Garmin connect but the time distance is from memory.

Started the run earlier this arvo so no need for headlights and finished a little before sunset. Pushed quiet hard in sections which was a pleasant surprise as I had not had much time between by ride home and the run.

Tried out the Cascadia trail shoes for the first time and so far not particularly impressed. Nice to run on but got a fair bit of sand in through the upper which resulted in some blisters on my toes.

Wednesday Jun 2, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Windtrainer 53:27 [4]
ahr:134 max:161 shoes: Trek Road Bike

10 min WU
3 x 8mins @ 85% MHR with 4 min recoveries
10 min CD

Tuesday Jun 1, 2010 #

Paddle 50:17 [3] 5.0 km (10:03 / km)
ahr:111 max:160 rhr:54 shoes: Aussie Spirit PRS

After brief warm up I set a sausage course to do a criterium type circuit with Liz. Caught her after 8 mins so that seemed like a good way to put in hard efforts without leaving Liz behind. Bit of gentle paddling up to the back of hillarys then a few races around the pens.

C • What's Liz doing.... 3

Bike (Commute) 24:00 [3] 10.0 mi (2:24 / mi)
shoes: Trek Road Bike

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