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Training Log Archive: shanel

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Rogaining2 6:00:00 4.35(1:22:46) 7.0(51:26) 550
  Paddling5 5:33:52 29.38(5.3/h) 47.29(8.5/h) 35
  Road Bike4 3:23:52 56.93(16.8/h) 91.61(27.0/h) 59
  Windtrainer5 2:16:17
  Total16 17:14:01 90.66 145.9 644
  [1-5]16 16:44:09

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Wednesday Aug 28, 2013 #

1 PM

Road Bike (Tonkin) 46:48 intensity: (1 @0) + (4:14 @1) + (2:27 @2) + (8:36 @3) + (26:41 @4) + (4:49 @5) 21.7 km (27.8 kph) +19m
ahr:168 max:245 shoes: Azzurri Forza

Path flooded again so took some back roads on the way back to pad out the distance.

Tuesday Aug 27, 2013 #

12 PM

Paddling (Champion Lakes) 1:12:37 intensity: (1:19 @0) + (5:11 @1) + (7:51 @2) + (51:42 @3) + (5:43 @4) + (51 @5) 10.21 km (8.4 kph) +19m
ahr:151 max:181 shoes: Cracked up DR boat

Faffed around all morning before finally heading out for a nice cold drizzly paddle, except when I got there it stopped raining which was somewhat disappointing as I was looking forward to a rainy paddle.

NE wind for a change so fast on the way out, but considerably slower back into the wind. Second lap I did a figure of 8 to to try to get a bit more tailwind on the rowing course than slightly sheltered on the return lane.

Obviously didn't work hard enough, have to work hard to keep the boat going where you want it when the wind is on an angle cause it likes to round up into the wind, so couldn't get going properly. Did some short sprints to finish off. Probably should plan a proper intervals session sometime.

Monday Aug 26, 2013 #

6 PM

Windtrainer (Buck Rogers) 35:23 intensity: (2:21 @0) + (1:28 @1) + (6:22 @2) + (18:14 @3) + (6:58 @4)
ahr:149 max:171 shoes: Road Bike - Giant Defy2 (I thi

Got home early and was going to go out for a ride, but a few drops of rain put me off since I've spent most of the winter going all soft and mushy.

So more Buck Rogers, interrupted by dinner with 10 mins to go.
8 PM

Windtrainer (Wild Racers) 31:48 intensity: (2:11 @0) + (53 @1) + (8:33 @2) + (12:50 @3) + (7:21 @4)
ahr:149 max:176 shoes: Road Bike - Giant Defy2 (I thi

After the kids went to bed, finished off Buck Rogers then squeezed in an episode of Wild Racers.

Calf felt fine the whole time. Just need to increase my distance out on the road a bit more, then I can ride to work again.

Saturday Aug 24, 2013 #

2 PM

Road Bike (Tonkin) 1:08:24 intensity: (8:01 @0) + (8 @1) + (46 @2) + (9:39 @3) + (35:19 @4) + (14:31 @5) 30.12 km (26.4 kph) +18m
ahr:161 max:192 shoes: Azzurri Forza

Nice sunny day, up around Champion Lakes and back.

Calf got a bit achey sore about 25mins in, but didn't get any worse.

Friday Aug 23, 2013 #

6 AM

Paddling (Matilda Bay - Coode St) 1:11:50 [3] 10.6 km (8.9 kph) +2m
shoes: Cracked up DR boat

Wednesday Aug 21, 2013 #

1 PM

Paddling (Champion Lakes) 49:01 [3] 7.23 km (8.9 kph) +1m
shoes: Cracked up DR boat

Got organised to go paddling after dropping the kids at school.

On the way I dropped a form at Medicare then went to Bunnings to get some keys cut, then the plan stretched out to Master to try to get a recalcitrant key cut, then the locksmiths who could actually do it, then my parents to check some of the keys worked, then my sisters to give her some of the keys, then Anaconda since I was nearby, then the tractor place to try to get a part since I was going past it ($4.10 part was not in stock, so it has to be ordered from over east, so I'll have to go back next week), then HJ's for a late lunch.

And finally started paddling just after 1pm, had to cut the 2nd lap short to get to school in time to pick up the kids.

Tuesday Aug 20, 2013 #

11 AM

Road Bike (Tonkin) 52:50 intensity: (3 @0) + (18 @1) + (55 @2) + (8:38 @3) + (34:38 @4) + (8:18 @5) 24.08 km (27.3 kph) +9m
ahr:168 max:187 shoes: Azzurri Forza

Gentle ride, calf getting a bit sore in the second half, HR seems to be running pretty high for the effort involved.

Physio afterwards, possibly 5 or 6 weeks before I can start running, may just about be right for 6 inch.

Sunday Aug 18, 2013 #

8 AM

Rogaining (Boom Boom) 3:00:00 [2] 3.0 km (1:00:00 / km)
shoes: Salomon XA Pro No.3 Black/Gree

Saturday Aug 17, 2013 #

Event: WARA 24hr Spring Rogaine (State Champs)
 
11 AM

Rogaining race (Boom Boom) 3:00:00 [2] 4.0 km (45:00 / km) +550m 26:40 / km
shoes: Salomon XA Pro No.3 Black/Gree

C • Big hill 5

Tuesday Aug 13, 2013 #

6 PM

Windtrainer (Buck Rogers) 18:57 intensity: (2:41 @0) + (2:06 @1) + (13:01 @2) + (1:09 @3)
ahr:133 max:153 shoes: Road Bike - Giant Defy2 (I thi

Short session before dinner.

Monday Aug 12, 2013 #

9 AM

Paddling (Champion Lakes) 1:11:14 intensity: (4:23 @0) + (14:39 @1) + (14:05 @2) + (21:39 @3) + (14:36 @4) + (1:52 @5) 9.9 km (8.3 kph) +8m
ahr:146 max:213 shoes: Cracked up DR boat

Sunday Aug 11, 2013 #

2 PM

Road Bike (Tonkin) 35:50 intensity: (2:13 @2) + (11:42 @3) + (17:06 @4) + (4:49 @5) 15.71 km (26.3 kph) +13m
ahr:164 max:204 shoes: Azzurri Forza

Yay, back on a bike .. outside .. on my new bike (with replacement back wheel and new derailleur). Took it easy, leg a bit sore especially after standing for a second as I turn onto the bike path.

Turned back when I got to a flooded section of path. A bit slower on the way back. Leg was felling fine towards the end.

Friday Aug 9, 2013 #

11 AM

Paddling (Champion Lakes) 1:09:10 intensity: (4:18 @0) + (6:36 @1) + (10:47 @2) + (15:01 @3) + (27:50 @4) + (4:38 @5) 9.35 km (8.1 kph) +5m
ahr:153 max:190 shoes: Cracked up DR boat

Given Toom's wobbly arms getting he's light ski on his ute with his long fully functioning legs, I decided to pull out the ancient DR boat since it's somewhat lighter than the SRS. Boat seemed light as a feather to get on the ute, so seemed a good decision.

Felt nice to get on the water with a skirt on for the first time in ages and having to work on keeping it straight in a proper boat. GPS was fogged up after 6 weeks on the shelf, so hard to see speed and other details.

Shoulders were struggling towards the end of the first lap so was going to just do a short easy lap to finish off, but after a bit of easiness decided to do a full lap after all. Zigzagged the far lane markers on the way back, to relieve the boredom and practice leaning the boat.
11 PM

Windtrainer (Buck Rodgers) 35:09 intensity: (4:34 @0) + (7:31 @1) + (7:00 @2) + (14:04 @3) + (2:00 @4)
ahr:139 max:173 shoes: Road Bike - Giant Defy2 (I thi

Late start, windtrainer is even more abhorrent when you're just pootling, even when watching Buck Rodgers. Gears were running bloody horribly, couldn't see what was happening in the dark.

Hopefully get out for a proper ride, on the new bike, in the next couple of days.

Tuesday Aug 6, 2013 #

Windtrainer 15:00 [2]
shoes: Road Bike - Giant Defy2 (I thi

Back on the bike, didn't feel like getting cold and wet or getting my bike dirty, so I set up the windtrainer and watched Buck Rogers.

Calf and Achilles under no load on the bike so felt pretty good, but it started feeling a little bit sore so stopped after 15 mins.

Oh and I'd felt a pretty big twinge crossing the road when I was picking the kids up from school, felt fine after a few minutes, so hopefully that's normal.

Iced after I finished riding.

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