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Training Log Archive: Jacko

In the 7 days ending May 23, 2010:

activity

time

miles

Bike (Commute)

3:51:17

63.71

(3:38)

102.53

(2:15)

Run

2:50:00

19.89

(8:33)

32.01

(5:19)

Paddle

1:50:58

9.08

(12:13)

14.62

(7:35)

Windtrainer

1:28:05

Strength/Core

47:00

Swim (Pool)

37:44

0.93

(40:29)

1.5

(25:09)

Total

11:25:04

93.62

150.66

2:30

0:00

» now

Sunday May 23, 2010 #

Paddle 1:01:35 [3] 8.12 km (7:35 / km)
ahr:124 max:164 shoes: Aussie Spirit PRS

Headed to Hillarys about 9am for a paddle. On the way down I saw the waves breaking over the back wall and the palms on the median strip almost bending 90 degrees. Hmmmm this should be interesting.

After a struggle getting the boat off I headed up to the mouth of the marina with the intention of just having a look to see what is was like. Couldn't resist going out and had about 30 minutes of fun/hard slog. I managed 3 out and backs parallel to, bit a little north off, the north wall. Some great nose plunging runs followed by a hard slog back directly into the wind. Once the boat filled with water, and with no venturies, catching the runs got a little harder but still got plenty. The challenge on the into the wind legs was to stop the auto pause on the garmin from kicking in.

Eventually returned to the relative calmness of the marina (only a few white caps in there today) as I wasn't sure if the wind was going to win out and I would have to walk back from Whitfords point. Made up the hour with some solid paddling inside.

One of those sessions where I wasn't sure if I was stupid heading out alone but turned out to be most rewarding.

Saturday May 22, 2010 #

Event: WA Sprint Championships

Windtrainer 45:47 [4]
ahr:135 max:164 shoes: Trek Road Bike

Joel arrived at my place at 6.30 to head off for a planned hills ride. At that point the weather was atrocious and thoughts of sliding sideways down Gooseberry hill lead us to resort to a windtrainer session at my place instead.

10 mins WU
6 x 20sec max efforts with 1 min recovery
3min recovery
6 x 20sec max efforts with 1 min recovery
4 min recovery
5 min effort at 88% ish of max HR
10 min CD

C • machine 4

Run 1:23:23 [3] 15.22 km (5:29 / km)
ahr:141 max:178 shoes: Brooks Adrenaline ASR

Joel suggested an afternoon run along the coast then withdrew 1 hour before. Think the wind and rain made his legs feel like jelly...:-)

So Dolf and I ran from Sorrento beach to Scarborough and back on the path. Fairly solid pace on the way out and a little slower on the way back. My stomach hasn't been particularly settled since Wednesday night so glad we choose the route where we saw almost as many toilets as people. After my third and final stop Dolf continued on plodding and I was happy to be able to run the last km or so at a pretty solid pace given this is officially my longest ever run. (Albeit by only a few hundreds metres)

Friday May 21, 2010 #

Bike (Commute) 24:11 [3] 9.6 km (2:31 / km)
shoes: Avanti Montari

Ride to work then out to the pool after work

Swim (Pool) 37:44 [3] 1.5 km (25:09 / km)
shoes: Speedo Endurance

1500m in the outdoor 50m pool. Alternate 50m FS 50m BS with only a short stop at the 1km mark to have a quick drink. No breaks this week between laps.

Bike (Commute) 13:41 [3] 4.5 km (3:02 / km)
shoes: Avanti Montari

Home from the pool with a rapidly fading front light that needs a new battery

Thursday May 20, 2010 #

Bike (Commute) 23:20 [3] 10.5 km (2:13 / km)
shoes: Trek Road Bike

Strength/Core 22:00 [3]

2 x core

Run 44:35 [3] 8.24 km (5:25 / km)
ahr:145 max:156 shoes: Adistar Cushions

Can't run with the usual suspects this evening due to family stuff so had a gentle lunchtime run. Wasn't sure if I should do this today as I woke in the night with stomach pain and didn't feel great this morning. Started wondering if you could catch stuff just from reading logs.

Dragged myself out and felt really comfortable keeping the HR under 80% and still managing between 5-5.30 pace. Knees were a bit stiff at the end though.

C • It's not from reading logs 3

Bike (Commute) 1:00:46 [3] 29.12 km (2:05 / km)
ahr:137 max:160 shoes: Trek Road Bike

From OPH out to Scarborough then north along the bike path to Burns Beach and up to Mum and D ad;s place for a family get together.

Wednesday May 19, 2010 #

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

Windtrainer 42:18 [4]
ahr:134 max:154 shoes: Trek Road Bike

5 mins WU
3x 8mins at 80% MHR with 4 min recoveries
5 mins CD

Tuesday May 18, 2010 #

Paddle 49:23 [3] 6.5 km (7:36 / km)
ahr:114 max:137 shoes: Aussie Spirit PRS

Paddle with LIz from Hillarys up to Whitfords point and back. I zig zagged up and down the coast to get some efforts in while Liz plodded along.

On the way back we were treated to a family feeding frenzy as 3 dolphins (1 was a small calf) happily gathered there breakfast. We sat with them ducking all around us for a good 5 mins before we had to paddle away otherwise I was at risk of not getting home in time to ride to school with Anthony.

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

Monday May 17, 2010 #

Bike (Commute) 22:43 [3] 10.6 km (2:09 / km)
ahr:135 max:162 shoes: Trek Road Bike

Strength/Core 25:00 [2]

2 x new curcuit.

Really sore through the abs since this workout last week. Just shows how much a change in exercises for similar muscle groups makes.

Run (Fartlek) 42:02 [5] 8.55 km (4:55 / km)
ahr:160 max:181 shoes: Adistar Cushions

Ran out to Lake Gwelup for fartlek session

10min WU
4x 3 min efforts with 3 min recoveries
10 min CD

Aimed to keep the efforts at a sub 4min/km pace.

1. 3.22min 864m 3.53/km
2. 3.00min 763m 3.55/km
3. 2.51min 707 4.03/km
4. 2.58min 760 3.55/km

Clearly Craig Motrams interval times are a little out.

Bike (Commute) 38:36 [3] 18.21 km (2:07 / km)
ahr:142 max:163 shoes: Trek Road Bike

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