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Training Log Archive: Jacko

In the 7 days ending May 10, 2010:

activity	#	time	miles		km		+m
Bike (Commute)	5	3:25:38	58.22	(3:32)	93.7	(2:12)
Run	4	1:48:23	12.2	(8:53)	19.63	(5:31)	41
Paddle	1	1:08:23	6.59	(10:23)	10.6	(6:27)
Windtrainer	1	52:23
Bike	1	51:47	12.2	(4:15)	19.64	(2:38)
Strength/Core	2	40:00
Orienteering	1	23:28
Total	7	9:10:02	89.21		143.57		41

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Monday May 10, 2010 #

Bike (Commute) 22:26 [3] 10.5 km (2:08 / km)
ahr:136 max:164 shoes: Trek Road Bike

Strength/Core 20:00 [3]

2 x core

Bike (Commute) 37:05 [3] 18.3 km (2:02 / km)
ahr:146 max:179 shoes: Trek Road Bike

Took the coast from OPH up to Whitford Pool. Got there just in time to meet Cass and the boys fro Anthony's swimming lesson. He progressed from Torpedo to Marlin today!

C • Anaconda 2

Sunday May 9, 2010 #

Event: Catholic Agricultural College

Run 19:00 [3] 3.5 km (5:26 / km)
shoes: Brooks Adrenaline ASR

After doing the mothers Day walk for breast cancer around Lake Monger Anthony rode is bike, and I ran behind him, around the lake.

Saturday May 8, 2010 #

Event: Nav Dash - ECU Joondalup

Paddle 1:08:23 [3] 10.6 km (6:27 / km)
ahr:141 max:155 shoes: Aussie Spirit PRS

Beautiful morning for a paddle. Ocean was calm and gentle breeze. Paddled with Toom's from Hillarys to just past Mullaloo and back. Had a moment of concern when a brown shape appeared about 20m to my right just after our turn around but turned out to be a curious seal.

Bike 28:36 [3] 10.09 km (2:50 / km)
ahr:136 max:179 shoes: Avanti Montari

Met Jen and John to ride up to Joondalup for the nav Dash.

Orienteering 23:28 [5]
shoes: Brooks Adrenaline ASR

Forgot to start my watch so no idea on distance etc.

Missed 1 and 2 and then realised that I didn't have control descriptions. Hit 3 then tagged onto Sten (thanks Sten) till 14. Still followed the map but made a huge difference with someone guiding me along. Stuffed 16 and managed to run into a stairwell on the way, was a bit unsure if 16 and 12 were the same control but couldn't see anything nearby so punched it in hope. 17-20 clean then misread the map thinking 20 was the last control and ran in. Finisher told me I had mispunched so looked at map and realised I had missed the last 2. Ran back out and finished off.

Great course Juffy!

Bike 23:11 [3] 9.55 km (2:26 / km)
ahr:138 max:156 shoes: Avanti Montari

Ride home alone.

Run (Warm Up) 6:44 [3] 1.2 km (5:37 / km)
ahr:143 max:160 shoes: Brooks Adrenaline ASR

Warm up before nav dash

Long Course - Splits

Friday May 7, 2010 #

Bike (Commute) 24:00 [3] 10.0 km (2:24 / km)
shoes: Trek Road Bike

Thursday May 6, 2010 #

Bike (Commute) 22:03 [3] 10.5 km (2:06 / km)
shoes: Trek Road Bike

Strength/Core 20:00 [3]

2 x core

Bike (Commute) 12:33 [3] 6.0 km (2:06 / km)
shoes: Trek Road Bike

Ride part of the way home before my chain broke going up a hill. Rang Cass to say I would be a bit late getting back and she was fortunately nearby so she came and rescued me.

Run 56:31 [3] 10.0 km (5:39 / km) +41m 5:32 / km
ahr:145 max:177 shoes: Brooks Adrenaline ASR

Social paced run with Joel and Dolf. Headed from Jindalee south along the coast to Mindarie and back. Good pace to allow for plenty of chin wagging.

Wednesday May 5, 2010 #

Bike (Commute) 23:50 [3] 10.0 km (2:23 / km)
shoes: Trek Road Bike

Windtrainer (Intervals) 52:23 [4]
ahr:145 max:166 shoes: Trek Road Bike

5 mins wu (sorry dolf was short on time)
pyramid efforts with 1 min recovery
2,3,4,5,6,5,4,3,2
5 mins c/d

Tuesday May 4, 2010 #

Run (Warm Up) 9:25 [3] 1.73 km (5:27 / km)
ahr:142 max:161 shoes: Brooks Adrenaline ASR

Jog down to the park and a couple of laps around it to warm up

Run (Intervals) 13:09 [5] 2.6 km (5:03 / km)
ahr:161 max:173 shoes: Brooks Adrenaline ASR

10 intervals between the footy point posts (125m). Tried to concentrate on form and maintaining consistency through each interval. Jogged straight back for the first 5 then had to resort to walking the first half of the return for the next five.

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C • Point posts 2

Run (Warm up/down) 3:34 [3] 0.6 km (5:57 / km)
ahr:150 max:153 shoes: Brooks Adrenaline ASR

Jog home. Knee felt good after about 3 mins through the warm up. No twinges so I think it is fair to say the soft sand trail running is probably responsible so will ease of that for a week or so.

Bike (Commute) 1:03:41 [4] 28.4 km (2:15 / km)
shoes: Trek Road Bike

Ride to work during which I was nearly cleaned up by a speeding tradie in a ute not paying attention as I crossed the cross walk at the Fwy. Locked his brakes up when he finally saw me after he accelerated into the crosswalk. Took a while for my jelly legs to go away after that.

Then rode from work to Joondalup to listen to footwear reps spruiking crap, unproven, quasi science about new running shoe technology. All have been sucked in with the barefoot running craze with each brand producing its barefoot running technology shoe (there an oxymoron if I've every heard one). That was on top of the usual rubbish they go on about.

'I felt like screaming run in Dunlop Volley's and save yourself $150 bucks"

Then rode home. Nice to have a few long stretches where I could put the hammer down instead of my usual interrupted commutes.

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