Training Log Archive: BoltboiIn the 7 days ending Apr 18, 2010:
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Sunday Apr 18, 2010 #
Note
weight:85.7kg
I suspect that my dehydration was fairly serious. over 2kgs under what i should be and that was with the 3lts i drunk on the way home!!
6 AM
Road Cycling (Gosnells to The Lakes) 2:20:00 [3] 58.5 km (2:24 / km)
ahr:149 max:173 shoes: Giant TCR 2
Rode to Midland Caltex to meet Tooms. Rode up greenmount Hill with OutofTuneTooms lagging behind. Road conditions from greenmount onwards was pretty much shit with the odd respite.
10 AM
Orienteering (H2) 1:37:08 [3] 11.15 km (8:43 / km) +290m 7:43 / km
ahr:165 max:179 shoes: Innov8 Mudroc 280
Enjoyed the course but struggled when getting into the control circle. Might have been the fact i was running on a 1:15000 map which i havent done in aggggggggggeeeeeesssssssss. Hit the wall around the 7km mark and had to walk the uphill to 16 and 19 :-(
Drunk plenty out onthe course as i was feeling slightly dehydrated.
Drunk plenty out onthe course as i was feeling slightly dehydrated.
1 PM
Road Cycling (The Lakes to Gosnells) 2:10:00 [3] 58.5 km (2:13 / km)
shoes: Giant TCR 2
After smashing down my remainding fluid and 3 softdrinks (i think i could justify this today including the coke!) Tooms, Tricky and i headed home. I cracked with 500m to go to the top of greenmount but managed to jump back on as we crested as Tooms had spotted the gap.
I let gravity to the work on the descent, overtaking a semi on the outside but had to ease up halfway down when we caught a train. Somehow the locomotive was descending down greenmount slowly causing a traffic jam. Apparently it is cheaper to freight a train by road freight than rail. How ironic!!
Last stretch along roe hwy was really tough.
I let gravity to the work on the descent, overtaking a semi on the outside but had to ease up halfway down when we caught a train. Somehow the locomotive was descending down greenmount slowly causing a traffic jam. Apparently it is cheaper to freight a train by road freight than rail. How ironic!!
Last stretch along roe hwy was really tough.
Saturday Apr 17, 2010 #
3 PM
Orienteering race (Nav Dash ) 17:48 [5] *** 3.46 km (5:09 / km)
ahr:181 max:191 spiked:27/28c slept:4.0 shoes: Asics Kayano 15
Hmm after having an interesting night out and not a lot of sleep todays effort was going to be tough. I put my sensible head on befor ethe race and did a warmup to help get the body prepared for hurt!!
Enjoyed the run and felt really strong out there. Didnt think i could push any harder and going by thr heart rate values my summation was correct.
Good course and great area. Wel done Graham and the Cer(nel)i.
Enjoyed the run and felt really strong out there. Didnt think i could push any harder and going by thr heart rate values my summation was correct.
Good course and great area. Wel done Graham and the Cer(nel)i.
Thursday Apr 15, 2010 #
3 PM
Gym (Core strength) 1:10:00 [3]
shoes: Asics Kayano 15
1/2hr warm up then PT session focussing on core (trying to correct left side weakness)
some stretching to loosen up afterwards
some stretching to loosen up afterwards
Wednesday Apr 14, 2010 #
7 AM
Gym (Weights) 1:10:00 [3]
shoes: Asics Kayano 15
5min walk 5min run 13km/hr 5min walk 5min 14km/hr 5 min walk
Weights and stretching for remainder of session
Weights and stretching for remainder of session
Tuesday Apr 13, 2010 #
11 AM
Gym 1:00:00 [3]
shoes: Asics Kayano 15
5min walk 5min run 5min walk. Stretching.
Weights. Claf raises 15 each side so i suspect i am going to need to work on that!! and then finished off with 2000m row in which i complted it in 7.54min
5min walk to lower heart rate.
Weights. Claf raises 15 each side so i suspect i am going to need to work on that!! and then finished off with 2000m row in which i complted it in 7.54min
5min walk to lower heart rate.