In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||cycling||1|| 2:54:19|| 51.85||(17.8/h)|| 83.45||(28.7/h)|| 209|
| ||swimming||2|| 2:35:00|| 5.59||(27:43)|| 9.0||(17:13)|
| ||strength and conditioning||2|| 2:30:00|
| ||running||3|| 1:38:07|| 12.15||(8:05)|| 19.55||(5:01)|| 1|
| ||Board surf club||1|| 30:00|
| ||Total||8|| 10:07:26|| 69.59|| 112.0|| 210|
|averages - sleep:7.3|
Alexandra Enlund coming today from Finland to stay for around 7 weeks. Arriving at midnight so I don't think I will go with mum to pick her up. Will soon start some o training with her. Will do Trail runs as my long run with her looking at maps and then some sprint training.
swimming 1:20:00  4.5 km (17:47 / km)
Main set was 4x600. Swam ok but had late night last night as I went out with friends.
strength and conditioning (Box fit) 1:30:00 
Did gym again at green zone. Plenty of cardio.
running 50:00  10.0 km (5:00 / km)
Slow run today before surf club patrol. Ran from Mullaloo to Hillaries and back. Boring on my own. Then went and did a few hrs patrol. Great beach day today.
cycling 2:54:19  83.45 km (28.7 kph) +209m
Cycle around kings park with group this morning. Jess and I did extra as other doing National development time trials today. Jess and I auto entry to nation events so no need to do them. Taylor and I dropped the group this morning so cycling going well. Max speed was 59.9km/hr.
swimming 1:15:00  4.5 km (16:40 / km)
Main set was 10x 300 on a 4:30 cycle. Felt good.
Board surf club 30:00 
Got half hr of board training in before the electrical storm started. Had a bit of fun with the others.
strength and conditioning 1:00:00 
Just did circuit on my own at green zone this morning as going to beach with friends.
Total body massage. Needed it as physio said my hamstrings were tight especially near the glutes. Will aim to have one every fortnight.
running (Warm up) 22:08  4.0 km (5:32 / km)
shoes: mizuno purple
running 19:58  4.75 km (4:12 / km) +1m 4:12 / km
Main sets, 1km runs around oval at sacred heart with slow recovery between each 1km, kept watch going so doesn't reflect true 1km time. Felt pretty good
running (Cool down ) 6:01  0.8 km (7:31 / km)
all weeks |