Training Log Archive: shanelIn the 7 days ending Apr 13, 2013:
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Saturday Apr 13, 2013 #
Event: Wildflower Tavern NavDash
2 PM
Road Bike (Home - Nettelton Rd) 43:15 20.13 km (27.9 kph) +221m
ahr:161 max:187 shoes: Azzurri Forza
Friday Apr 12, 2013 #
6 AM
Running warm up/down (Kings Park) 29:43 5.55 km (5:21 / km) +48m 5:08 / km
ahr:157 max:174 shoes: Adidas Supernova Glide 5M Blac
short easy tapeovery run
Thursday Apr 11, 2013 #
6 PM
Running (LightO) 41:45 8.14 km (5:08 / km) +67m 4:56 / km
ahr:165 max:188 shoes: Adidas Supernova Glide 5M Blac
Nice run around, with Fletch (who was taking it easy) for the first few before heading for the distantly spaced northern controls. Got 16 of 20.
Wednesday Apr 10, 2013 #
8 AM
Swimming (Pool Laps) 11:38 [0] 0.5 km (23:16 / km)
Since I was going to the pool to watch the kids swimming lessons I did some laps whilst I was there.
Got 500m done before Sophies lesson, felt like real hard work like I've got zero swimming fitness. First time swimming with the 910xt, it managed to count 600m, thought I may have miscounted but splits seem to indicate it did.
Got 500m done before Sophies lesson, felt like real hard work like I've got zero swimming fitness. First time swimming with the 910xt, it managed to count 600m, thought I may have miscounted but splits seem to indicate it did.
10 AM
Swimming (Pool laps) 15:53 [0] 0.6 km (26:28 / km)
Can't remember how much I did but the GPS didn't count the few laps of flippers I did (which my legs didn't really appreciate).
My left shoulder was pretty sore later, so I abstained from my Thurs morning paddle.
My left shoulder was pretty sore later, so I abstained from my Thurs morning paddle.
Tuesday Apr 9, 2013 #
8 AM
Running long (Byford - flat) 1:58:21 20.89 km (5:40 / km) +63m 5:35 / km
ahr:159 max:167 shoes: Salomon XA Pro No.2 Black/Gree
Pretty standard flat run, not too long because a) 5 dams on weekend and b) it was meant to get pretty warm.
Out to the southern extents of the sprawl then over to Brickwood and over to the south side of Brickwood round some sandy firebreaks to a nice area I hadn't been to before. Ran on the shady side of the road back into town.
Back to home through to bridle trails.
Out to the southern extents of the sprawl then over to Brickwood and over to the south side of Brickwood round some sandy firebreaks to a nice area I hadn't been to before. Ran on the shady side of the road back into town.
Back to home through to bridle trails.
Sunday Apr 7, 2013 #
Event: Foot-O Mt Billy
7 AM
Road Bike long (4 dams - no flat) 5:01:07 116.49 km (23.2 kph) +2185m
ahr:150 max:237 shoes: Azzurri Forza
Guildford to Home via 4 dams. Joel had been sick during the night, so he probably wasn't in ideal shape for the ride but we still did it as planned.
Wasted a bit of time extracting a spoke from my derailleur and then getting the derailleur out of the rest of the spokes and finger tightening loose spokes.
Wasn't game to use my lowest gear after that and couldn't get into the 2 highest gears, so pretty hard work on some of the climbs. Felt like I was just about done for at the start of the climb out of Canning Dam but recovered again as I had to slow down for Joel anyway.
Wasted a bit of time extracting a spoke from my derailleur and then getting the derailleur out of the rest of the spokes and finger tightening loose spokes.
Wasn't game to use my lowest gear after that and couldn't get into the 2 highest gears, so pretty hard work on some of the climbs. Felt like I was just about done for at the start of the climb out of Canning Dam but recovered again as I had to slow down for Joel anyway.