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Training Log Archive: lazydave

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m
	Road Cycling	9	11:02:02	65.34		105.15		1008
	Sport at work	5	3:50:00	2.76		4.43		1
	Running	4	3:47:49	25.95	(8:47)	41.76	(5:27)	855
	Mtn Biking	2	2:25:03	26.34	(10.9/h)	42.4	(17.5/h)	574
	Gym	3	2:10:00
	Total	23	23:14:54	120.39		193.75		2438
	[1-5]	23	23:14:25
averages - weight:89.5kg

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Saturday Dec 31, 2011 #

8 AM

Running 1:07:51 9.62 km (7:03 / km) +376m 5:54 / km
ahr:148 max:181 shoes: Structure Triax 14 (yellow)

Nice run through Baw Baw NP with Prong, Andy, Glenn, Robbie, Mounty and Frogga. Turned around with Prong after 30min to head home then went to the summit alone as he was feeling poo.

Very nice place to be running in beautifl conditions.

Friday Dec 30, 2011 #

Note

Long drive to Baw Baw

Thursday Dec 29, 2011 #

4 PM

Road Cycling 1:57:20 53.8 km (27.5 kph) +764m
ahr:151 max:206 shoes: Cube Streamer

Great afternoon ride with Ian and Oskar. Great to catch up with both of em. From my place, through Coppins and up Stromlo and along the edge of the lake before heading to the lighty for a Fat Yak.

Real nice afternoon for a ride and good company. I used my weight and went off the front down the hills, was a wind break on the flats and way off the back up the hills.

C • 91kg 4

Wednesday Dec 28, 2011 #

12 PM

Running 55:05 10.28 km (5:21 / km) +306m 4:40 / km
ahr:149 max:174 weight:91kg shoes: Structure Triax 14 (yellow)

Was a bit tired from yesterdays run and I haven't run much for a while so bailed on a possible long on with rob and frogga. This was a slow loop from CISAC over Gossan, Aranda, through the corner Blackie and back over Bruce and Gossan.

Risked standing on the scales today (I was weighing the TV for a wall mount) and wasn't too surprised that I had topped the 90kg mark given the amount food consumed lately.

Tuesday Dec 27, 2011 #

11 AM

Running 1:10:28 [3] 14.43 km (4:53 / km) +172m 4:37 / km
shoes: Structure Triax 14 (yellow)

Loop around the burbs to try and work off some xmas cheer. Was tough going, especially along the fire trials which have become quite disused and lumpy grass. Came back from Mt Ropers via Charnie shops for some eggs and still cant believe how much of a ghetto Charnwood is. I swear its like crossing the tracks in Springfield.

Monday Dec 26, 2011 #

8 AM

Road Cycling 2:20:00 [2]
shoes: Cube Streamer

Roll into the city then a lap of the lake with Seb and the returning Beth. Back to belco for gym with Mich. Feeling big after a shitload of food yestie. Bike felt it to and I flatted just before CISAC.

12 PM

Gym (Body Balance) 50:00 [2]

Class at CISAC without after the ride. Good stretch.

Saturday Dec 24, 2011 #

7 AM

Mtn Biking 1:13:24 [3] 19.81 km (16.2 kph) +364m
shoes: Merida Matts SE

Morning cruise around Stromlo. It has been a real long time since I was out there, only ridden at Bruce lately. It was reminder of how good Bruce is, Stromlo gets so rocky and eroded.

I felt pretty blah and didn't stay out too long, saw the playground area for the first time, good fun! Need a new bike though!

Thursday Dec 22, 2011 #

7 AM

Mtn Biking 1:11:39 [3] 14.03 mi (11.7 mph) +210m
ahr:140 max:176 shoes: Merida Matts SE

Roll into work then around Brucie with Ads and Corby from work. Good thing abvout riding with your manager and asst director is you can roll in the door at 9.05am.

It was Ad's first time on singletrack and he loved it - 'i love it, it's a mix of fear and excitement'

1 PM

Sport at work (Indoor soccer) 45:00 [2]
shoes: Adidas SuperSala

A lot of guys turned up for the last game of the year, I think it was about 10 a side. Not much room to move but good fun. Felt a bit sick from a huge kebab bouncing around in my stomach. A scored a cracking own goal!

Wednesday Dec 21, 2011 #

6 PM

Gym (Body Attack) 1:00:00 [3]
shoes: Nike Lunarglide 2

Class with Mich. I wasnt too much of a retard

Tuesday Dec 20, 2011 #

12 PM

Road Cycling (Testing) 1:00:00 [4]

Last testing for the study. I really enjoyed all the sessions, it was good to do some interval work on the bike, Ive never really done it before.

My highest output for a 30 sec period was an average 827 watts. Most were 730 - 780. I saw all the results briefly and there didn't seem to be a clear difference in the recovery methods.

The still need subjects, Shep, Sebba, Fat Rat etc im looking in your direction

5 PM

Running 34:25 [3] 7.43 km (4:38 / km) +1m 4:38 / km
ahr:164 max:173 shoes: Nike Lunarglide 2

Went to gym after work with Mich but felt so running to trundled round the lake, felt stiff and tired but pace was ok

6 PM

Gym (Stretching ) 20:00 [1]
shoes: Nike Lunarglide 2

Monday Dec 19, 2011 #

10 AM

Sport at work (Deathball) 50:00 [3]
shoes: Adidas SuperSala

Friday Dec 16, 2011 #

4 PM

Sport at work (Deathball) 50:00 [3]
shoes: Adidas SuperSala

Thursday Dec 15, 2011 #

1 PM

Sport at work (Staff Soccer) 45:00 [2] 4.43 km (10:09 / km) +1m 10:08 / km
ahr:160 max:186 shoes: Adidas SuperSala

Played outside on nice grass pitch

Wednesday Dec 14, 2011 #

12 PM

Road Cycling (Testing) 1:00:00 [4]

Thursday Dec 8, 2011 #

11 AM

Road Cycling (Testing) 1:00:00 [4]

Wednesday Dec 7, 2011 #

6 AM

Road Cycling 1:22:32 [3] 39.86 km (29.0 kph) +209m
ahr:137 max:178

5 PM

Road Cycling 22:10 [3] 11.5 km (31.1 kph) +35m

Tuesday Dec 6, 2011 #

11 AM

Road Cycling (Testing) 1:00:00 [4]

Friday Dec 2, 2011 #

1 PM

Road Cycling (Recovery Testing) 1:00:00 [4]
weight:88kg

I'm helping out with a study that will be testing out recovery methods for rest periods in between maximal sprint cycling efforts. It is pretty much being run to assist Anna Meares for the London Games. This was just a familirisation sessions to se what I would be doing if I could get decent enough wattage levels for the data to be useful.

Pretty much built up with increasing wattage levels then two 3 sec efforts followed by a short rest. Then holding 400 watts for sixty seconds and an all out maximal effort for 30secs. Then did that three time with about 10/15mins rest in between. The test will have 32min in between sessions.

I managed an average 777 watts for the first 30 sec then 696 and 598 for the next two so you can see I hit the wall hard! The efforts must of been one of the toughest things I have done. 30 seconds is a long time! I hit 1319 watts during the three second efforts but yeah that would have been for a single pedal stroke or two.

Have the four testing sessions over the next two weeks. They are still looking for test subjects if anyone is keen, though theyd prob be tested in 2012.

C • I would be super keen! 3

Thursday Dec 1, 2011 #

1 PM

Sport at work (Indoor Soccer) 40:00 [2]
shoes: Adidas SuperSala

Took it easy today with sore legs and the testing tomorrow.

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