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Training Log Archive: O-ing

In the 7 days ending Apr 4, 2009:

activity # timemileskm+mload
  Cycling3 5:28:00 101.66(3:14) 163.6(2:00)140.5
  Core Stability1 50:0010.0
  Running1 40:00 4.47(8:56) 7.2(5:33)15.4
  Teering1 19:15 2.3(8:22) 3.7(5:12) 5013 /18c72%13.5
  Water Running1 7:30 0.12(1:00:21) 0.2(37:30)2.3
  Swimming1 7:30 0.19(40:14) 0.3(25:00)2.3
  Total6 7:32:15 108.74 175.0 5013 /18c72%183.9
averages - weight:75.3kg

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Saturday Apr 4, 2009 #

Swimming 7:30 [2] 0.3 km (25:00 / km)

Bold Park.

Water Running 7:30 [2] 0.2 km (37:30 / km)

Teering race (Nav Dash) 19:15 [5] *** 3.7 km (5:12 / km) +50m 4:52 / km
spiked:13/18c shoes: ASICS DS Trainer

Minim Cove. Good, challenging course. Did a "Bradbury" to finish 3rd as Fletch, Evo, Tooms and Oscar had issues while Craig, tRicky, lucky luke, HeyU and Ben Corry weren't there for various reasons. So I'm now leading the Series points score and should have broken into the top 100 on the AP ranking.
Still: it wasn't that good a run. Started well, fastest to 1 and 2. Didn't spike 3 but found it pretty quick. Got to 4 and stopped above the cliff. My foot slipped and I found myself jumping down. Had a quick look for the flag - not there, so back up the cliff and around. Missed 6, 9, 14 a little. Really struggled on the uphills 5, 8, 10 and 13 but the splits say I didn't lose that much time. Everyone else must have been pretty slow as well. Went straight 16-17 over 2 fences, but Nick Dale denied me a fastest split there. Who is Nick Dale?

Friday Apr 3, 2009 #

Core Stability (Pilates) 50:00 [1]
weight:75.3kg

L knee better than last week.

Thursday Apr 2, 2009 #

Cycling (Red Rock) 1:33:00 [4] 51.4 km (1:49 / km)

Fast ride, at least to Mt Henry. Cold, not much wind. The RR-Mt Henry section was 28.0km at 35.5 kmh.

Wednesday Apr 1, 2009 #

Running (Intervals) 40:00 intensity: (23:00 @2) + (17:00 @4) 7.2 km (5:33 / km)
shoes: Brooks Trance

Perry Lakes. With Cath. 4 x 1km - 4.11, 4.12, 4.10, 4.06 (3 min rest). L knee felt a bit dodgy starting out, but fine finishing and after.

Tuesday Mar 31, 2009 #

Cycling (Floreat) 1:25:00 [3] 43.0 km (1:59 / km)

Slow early, so went up front to help out as I had to get back early. Boltboi up there from the start. Good up hills, 3rd on Roses, 2nd on Devils. Led out the sprint for Boltboi - well done.

Sunday Mar 29, 2009 #

Cycling (Solo) 2:30:00 [3] 69.2 km (2:10 / km)

JFNP-Mundaring-Kalamunda-Zigzags-Guildford-Subi. L Knee pretty good, back sore in latter stages. Nice tailwind much of the way.

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