Training Log Archive: shanelIn the 7 days ending Nov 6, 2010:
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Friday Nov 5, 2010 #
7 AM
Running 45:59 [4] 9.33 km (4:56 / km) +110m 4:39 / km
ahr:167 max:194 slept:7.0
Matilda Bay - Kings Park.
Pretty much a full loop around the inside edge of Kings Park, ended up a bit short on dist. but had a great sprint finish.
Saw another poor abandoned paddle when I was starting, still there when I finished. Almost identical placement as the last one I found. Left it there this time and put a note on it that if the owner had left another one behind to give me a call. Couldn't see it as I drove past on the way home after work.
Pretty much a full loop around the inside edge of Kings Park, ended up a bit short on dist. but had a great sprint finish.
Saw another poor abandoned paddle when I was starting, still there when I finished. Almost identical placement as the last one I found. Left it there this time and put a note on it that if the owner had left another one behind to give me a call. Couldn't see it as I drove past on the way home after work.
Tuesday Nov 2, 2010 #
7 AM
Running (Kings Park hills) 1:01:28 [3] 8.86 km (6:56 / km)
ahr:149 max:184 slept:7.0
Hilly session with Ann.
Down Jacobs, up Kakoda, down jacobs, round and up Mount St, out and back on the Law walk.
Down Jacobs, up Kakoda, down jacobs, round and up Mount St, out and back on the Law walk.
5 PM
Running (Beach Intervals) 35:58 [5] 5.44 km (6:37 / km)
ahr:141 max:190
500 hard / 250 hard x 3 with the break between 5 and 2fifty being 30, 60 and 90s and a 2min break between sets. Followed up afterwards with 3 x 250m flat out, first one into the wind, next two with it, full recovery.
no time / 65
2:26 / 66
2:31 / 58
60 / 56 / 54
Pretty tired before starting, but got through OK although dropping pace towards the end of each 250, even after drafting Tooms into the wind on one of them.
no time / 65
2:26 / 66
2:31 / 58
60 / 56 / 54
Pretty tired before starting, but got through OK although dropping pace towards the end of each 250, even after drafting Tooms into the wind on one of them.
Monday Nov 1, 2010 #
6 AM
Road Bike (Commute) 1:37:45 [3] 47.0 km (28.8 kph)
ahr:159 slept:7.0 shoes: Road Bike - Giant Defy2 (I thi
Rowley Rd - wind good
Freeway - wind bad
Mount bay Rd - wind good
Freeway - wind bad
Mount bay Rd - wind good
5 PM
Road Bike (Commute) 1:44:15 [3] 47.45 km (27.3 kph)
ahr:160 max:181 shoes: Road Bike - Giant Defy2 (I thi
Wind .. tried to get on a couple of tows, for little reward. Pushed hard on the uphills into the wind. Not much left in the tank along Rowley Rd
Sunday Oct 31, 2010 #
2 PM
Rogaining 3:58:32 [3]
Top secret preview (guinea pig) run round the novelty 4hr Rogaine course.
After thinking I'd avoid this by being in NZ, I got to do it anyway.
Also after getting home and having a shower found that I've lost my wedding ring, damn thing was always loose.
After thinking I'd avoid this by being in NZ, I got to do it anyway.
Also after getting home and having a shower found that I've lost my wedding ring, damn thing was always loose.