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Training Log Archive: kido

In the 7 days ending Feb 9, 2019:

activity	#	time	miles		km		+m
Cycling	6	5:51:45	89.8		144.52		821
Jogging	4	2:05:32	14.9	(8:25)	23.98	(5:14)	180
Swimming	2	49:40	1.52	(32:37)	2.45	(20:16)
Orienteering	1	43:31	5.01	(8:41)	8.07	(5:24)	66
Running	2	30:15	4.85	(6:14)	7.8	(3:53)
Total	12	10:00:43	116.08		186.82		1067

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Saturday Feb 9, 2019 #

9 AM

Cycling 3:00:00 [3] 75.6 km (25.2 kph) +541m
ahr:142 max:163

Putting this all as one ride even though I did the first 36min on the indoor trainer and rushed out on the road as soon as it stopped raining (only to be rained on for 25min). Loop from mum and dad's house, insanely windy.

Friday Feb 8, 2019 #

Note
(rest day)

This job is kicking my bum a bit - two days on site this week so early mornings and lots of travel. Knackered!

Thursday Feb 7, 2019 #

6 PM

Orienteering 43:31 [4] 8.07 km (5:24 / km) +66m 5:11 / km
ahr:150 max:170

O Training set by Nathan and Joe at All Nations Park. First a maze, then a 48-control picking exercise. Good fun, but rushing too much on short legs. Bit short.

Wednesday Feb 6, 2019 #

6 AM

Cycling 1:13:56 [3] 33.86 km (27.5 kph) +95m

5 laps of Richmond Boulevard, trying half-heartedly to do efforts for half the lap, but legs were too tired. Then to work.

5 PM

Cycling 18:31 [2] 6.84 km (22.2 kph) +63m

6 PM

Jogging 1:02:02 [3] 12.31 km (5:02 / km) +71m 4:54 / km
ahr:150 max:166

Felt quite good, much better than last week! Got rained on a lot.

Tuesday Feb 5, 2019 #

6 AM

Swimming 35:00 [3] 1.7 km (20:35 / km)

Had to be quick, got up late.

5 PM

Jogging 4:39 [2] 0.83 km (5:36 / km) +18m 5:03 / km

From work to the train.

Jogging warm up/down 21:38 [3] 4.04 km (5:21 / km) +48m 5:03 / km

Shuffle to the track, trying to loosen up.

6 PM

Running intervals 9:22 [5] 2.8 km (3:21 / km)
max:181

2 x (200 / 30s, 300 / 45s, 400 / 1min, 300 / 45s, 200) with 90s between sets. Not toooo inconsistent but definitely slowed. Well off the pace but good to be out doing a session again.

Jogging warm up/down 29:18 [3] 5.31 km (5:31 / km) +40m 5:19 / km

Mostly static recoveries so this is just warm down.

Monday Feb 4, 2019 #

Note
(rest day)

Sunday Feb 3, 2019 #

6 AM

Cycling 21:31 [2] 8.22 km (22.9 kph) +46m

Roll down to Elwood for the race.

7 AM

Jogging warm up/down 7:55 [2] 1.49 km (5:19 / km) +3m 5:16 / km

8 AM

Swimming race 14:40 [5] 0.75 km (19:33 / km)

Elwood Tri Swim leg. My swimming is sadly lacking. This is the official time with the run up the beach, got 13:28 on the watch.

Cycling race 34:58 [5] 20.0 km (34.3 kph) +19m

Elwood Tri Ride leg. Feeling OK and moving well for the first two laps, tired on the last. My mount and dismount are terrible...need some practice. This time includes run out of and into transition, 34:03 on the watch.

Running race 20:53 [5] 5.0 km (4:11 / km)

Elwood Tri Run leg. Usually in a Sprint Tri run I feel crap for half and then feel like I'm flying for the rest. Not today...felt OK but not amazing. Forgot to press lap to change from transition to run until a few hundred metres in, so didn't get a watch time. Overall, by far the slowest time for both a Sprint Tri and the Run leg that I've done in about 10 years! Got 3rd in my age-group somehow!

11 AM

Cycling 22:49 [2] +57m

Very tired legs home.

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