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Training Log Archive: O-ing

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m				load
	Cycling	6	7:28:00	127.07	(3:32)	204.5	(2:11)	670				186.3
	Running	3	1:50:25	11.66	(9:28)	18.77	(5:53)	260				44.2
	Eccentrics	11	1:42:40									25.1
	Teering	2	1:27:32	9.77	(8:57)	15.73	(5:34)	285	20 /	21c	95%	43.8
	MTB	2	1:27:00	19.26	(4:31)	31.0	(2:48)	50				34.8
	Core Stability	11	30:50									6.6
	Swimming	1	20:00	0.62	(32:11)	1.0	(20:00)					4.0
	Water Running	1	10:00	0.62	(16:06)	1.0	(10:00)					3.0
	Total	23	14:56:27	169.01		272.0		1265	20 /	21c	95%	347.8
averages - weight:79.1kg

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Wednesday Dec 31, 2008 #

Note
weight:79.1kg

Review of the year:
Overall time - down nearly 100 hours on 2007 to 170 hours (28 mins per day).
Bike km - almost exactly half of 2007 - 3024 v. 6049
Foot O - down 48km to 162km
Running - down 113km to 357km - not even 1km per day!

On a more positive note -
MTB - 420km, up 80km
Ended the year just about uninjured - achilles looks OK

Sunday Dec 28, 2008 #

Water Running 10:00 [2] 1.0 km (10:00 / km)

C • Does Old Pappas ride New Ye... 2

Saturday Dec 27, 2008 #

MTB (Fingal Bay) 30:00 [3] 10.0 km (3:00 / km)

Friday Dec 26, 2008 #

MTB (Fingal - Shoal Bay) 57:00 [3] 21.0 km (2:43 / km) +50m 2:41 / km

On the old Klein

Tuesday Dec 23, 2008 #

Core Stability 6:00 [1]

100 straight leg clams and 3 mins fit ball squats

Monday Dec 22, 2008 #

Eccentrics (Calf Drops) 10:00 [3]

Core Stability 5:00 [1]

80 clams and 3 mins fit ball squats

Sunday Dec 21, 2008 #

Eccentrics (Calf Drops) 10:00 [1]

with 10kg

Cycling (Dalkeith N Freo) 1:05:00 [3] 30.5 km (2:08 / km)

Solo, pm

Saturday Dec 20, 2008 #

Cycling (Round River) 1:22:00 [3] 39.7 km (2:04 / km) +100m 2:02 / km

pm solo. Nice SW wind

Friday Dec 19, 2008 #

Note

Review of 2008 "Annus Horribilis"
Colds - 154 days in total: a real nightmare
Injury: R knee flared up in April, but settled down. L Achilles causing problems now after surgery in 2001. It is taking a while to calm down. The Spigial Hernia hasn't really affected my training/racing.
FootO Mens Open : Managed to do OK in the WA Sprint (5th) and WA Middle (4th). Horrible run in NOL 11 in Tasmania to score 0 points, but still ended up ranked 78th in Australia with 1275 pts (av 638). NOL 11 did yield 292 WRE points which ranked me at 1662 in the World.
MTBO Mens Open Started well in WA with 3rd, 2nd and a rare win at the Goatfarm. Then the DNS Hernia at Dryandra and the wheels fell off. Managed 5th at the WA Middle and 4th at the ACT "Sprint".
FootO M50 Cold affected Easter but still managed 5th, don't really know how. Then the only other race for the year was the WA Long which I won.
MTBO M50 Bailed from the Mens Open for the WA Long M50 Champs, again the winner. Vic MTBO - 1st in Long, 2nd in Middle, 3rd in Sprint. ACT Long - 2nd.
Metro Series 07-08 Short course group winner pushing Aoife around
OAWA Relays Let the team down badly and we only finished 7th. Sorry Cath.
Cycling No races. Fastest ride was a mere 34 kmh average in January, way behind many of the 2007 rides and races.

C • floreat rides 3

Core Stability (Clams) 1:20 [3]

Core Stability (Fit Ball Squats) 3:00 [1]

Cycling 5:00 [2] 2.0 km (2:30 / km) +5m 2:28 / km

pm ride, cut short by a dirty nappy

Wednesday Dec 17, 2008 #

Core Stability (Clams) 1:10 [1]

Tuesday Dec 16, 2008 #

Core Stability (Clams) 1:00 [1]

Eccentrics (Calf Drops) 7:50 [1]

Sunday Dec 14, 2008 #

Cycling (To the Hills) 1:59:30 [3] 43.5 km (2:45 / km) +375m 2:38 / km

Headwind 19kmh gusting to 32 kmh.

Saturday Dec 13, 2008 #

Teering race (MetrO) 40:15 [4] 6.9 km (5:50 / km) +170m 5:12 / km
shoes: Brooks Trance

Calf a lot looser than last Saturday, due to the 2 physio sessions. Started off well, holding myself back just behind Sten, Evo, tRicky, Teemu and Hoggster. However when the route started to up hill (after 2 minutes) had to switch to shuffle mode and thats where I stayed. Happy with the route but I added a minute by running past the track at 19 and indecision later - started going for 10 but changed to 14. So my route was:
3, 7, 8, 16, 17, 18, 23, 24, 25, 22, 21, 20, 19, 13, 11, 14, 9, 5, 2, 4.

C • Routed 3

Friday Dec 12, 2008 #

Eccentrics (Calf Drops) 10:00 [2]

with 10kg

Eccentrics (Calf Drops) 7:50 [1]

Core Stability (Clams) 3:20 [1]

Thursday Dec 11, 2008 #

Cycling (Round River) 1:16:00 [4] 40.5 km (1:53 / km) +70m 1:52 / km
(injured)

Dropped twice, once at the start of Burke Drive and then at Majestic after getting back on on Canning Hy.

Eccentrics (Calf Drops) 7:50 [1]

Wednesday Dec 10, 2008 #

Eccentrics (Calf Drops) 7:50 [3]

with 10kg

Tuesday Dec 9, 2008 #

Core Stability (Clams) 2:00 [1]

Running (Kings Park) 39:00 [3] 6.6 km (5:55 / km) +70m 5:37 / km
(injured) shoes: Brooks Trance

L calf still tight, but looser than Saturday. Physio got stuck into it am.

C • physio 3

Monday Dec 8, 2008 #

Eccentrics (Calf Drops) 7:50 [1]

Core Stability (Clams) 2:00 [1]

C • Nice graph colours 4

Sunday Dec 7, 2008 #

Cycling (Shelley) 1:40:30 [3] 48.3 km (2:05 / km) +120m 2:03 / km
(injured)

First Shelley ride since Jun 8. Bunch went on a go slow after one guy got a flat.

Core Stability (Clams) 2:00 [1]

Eccentrics (Calf Drops) 10:00 [1]

2 x 50

Saturday Dec 6, 2008 #

Swimming (Water Running) 20:00 [1] 1.0 km (20:00 / km)
(injured)

Teering (MetrO) 47:17 [4] *** 8.83 km (5:21 / km) +115m 5:02 / km
spiked:20/21c (injured) shoes: Brooks Trance

Woodvale. Again made the mistake at the start of heading into the centre of the map, for 18, instead of around the edge. Going to 22 first would have saved 120m. Then one mistake led to another at 23 - the circle obscured the high fence in front of the control, so had to go around. Suitably flummoxed, stuffed the next one by going to 8 next instead of 17. That cost 240m. Tendon - felt pain in the lower leg from about 2km, but higher up, more in the calf. So kept going. Spigial Hernia - no trouble. Cold - must be getting over it, had a cough fest at the end, but breathing OK. Nose still iffy at night.

Friday Dec 5, 2008 #

Core Stability (Clams) 2:00 [2]
(injured)

Ultrasound today diagnosed an abdominal Spigelian Hernia, which I've had for some time - probably since the MTB fall on July 29.

Eccentrics (Calf Drops) 7:50 [1]

Thursday Dec 4, 2008 #

Running (Kings Park) 35:15 [3] 5.87 km (6:00 / km) +90m 5:35 / km
(injured) shoes: Brooks Trance

Physio taped foot. Lower left leg v. tight in first km.

Core Stability (Clams) 2:00 [1]

Tuesday Dec 2, 2008 #

Eccentrics (Calf Drops) 7:50 [1]

25 x 3. Left upper inside calf and adductors very sore pm.

C • R4YL 4

Running (Kings Park) 36:10 [3] 6.3 km (5:44 / km) +100m 5:19 / km
shoes: Brooks Trance

Monday Dec 1, 2008 #

Eccentrics (Calf drops) 7:50 [1]
(injured) (sick)

Really wanted to go bike riding yesterday but can't shake this cold.

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