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Training Log Archive: 2 Dots

In the 7 days ending Apr 11, 2010:

activity # timemileskm+m
  Ride - Commute5 9:36:50 167.57(3:27) 269.67(2:08)
  General.....1 30:00
  Run2 28:49 3.32(8:40) 5.35(5:23)
  Total8 10:35:39 170.89 275.02
averages - sleep:11.8 rhr:54 weight:69.7kg

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Thursday Apr 8, 2010 #

5 AM

Ride - Commute (Commute - In) 49:26 [3] * 22.46 km (2:12 / km)
ahr:144 max:170 rhr:54 slept:7.0 weight:69.5kg shoes: 2008 S-Works Epic Carbon Disc

Did I mention that Crank Brothers Wheels are Shit.......
4 PM

Ride - Commute (Commute - Out) 1:06:23 [3] * 30.81 km (2:09 / km)
ahr:150 max:167 rhr:54 slept:7.0 weight:69.5kg shoes: 2008 S-Works Epic Carbon Disc

Must Fix the Flat on the R3......

Wednesday Apr 7, 2010 #

5 AM

Ride - Commute (Commute - In) 48:33 [3] * 22.28 km (2:11 / km)
ahr:148 max:169 rhr:54 slept:5.0 weight:69.8kg shoes: 2008 S-Works Epic Carbon Disc

Got up this morning and the ITB was little better enough to commute on the S-Works only because the R3 had a Flat
3 PM

Ride - Commute (Commute - Out) 1:06:51 [3] * 31.01 km (2:09 / km)
ahr:149 max:164 rhr:54 slept:7.0 weight:69.8kg shoes: 2008 S-Works Epic Carbon Disc

Super Slow Commute on the S-Works, Alot has to be said about Rolling Resistance on Fat tyres, and the fact that the Crank Brothers Wheels are Shit.....

Tuesday Apr 6, 2010 #

5 PM

Run (Around the Block - Fail!) 16:05 [3] 2.7 km (5:57 / km)
ahr:135 max:167 rhr:54 slept:7.0 weight:69.8kg shoes: Asics kayano

After an interupted nights sleep and sleeping in (Not Re-Setting My alarm from the weekend) I was an hour and a half late for work... hence no commute which I wanted to do to strech out the legs from the weekend.

I decided to go for a Lap of the block....... Ahem....Fail!
I got to the end of my street and my Rigt ITB started getting really sore, Sore enough for me to stop and walk for a few meters. then I ran for a couple of hundred then Stopped for a few run, stop, run, stop.....
Got home and put the knee on ice. Could have to give Hale a miss will see how it goes!

Monday Apr 5, 2010 #

7 AM

Ride - Commute (Freeway) 5:45:37 [3] * 163.11 km (2:07 / km)
ahr:140 max:162 rhr:54 slept:7.0 weight:69.8kg shoes: Cervelo R3 - Road Bike

Boring Flat Ride but I'm glad I did it! It's the Furthest I've ridden a Road Bike Everrrr!

Took a little bit to get settled and warmed up when I hit the city I got in a groove and made my way to the Hallowed Kwinana Freeway Bike Path which Is fabled to be nice and smooth :-) and OMG was it! it was great.
untill i got to MT Henry Bridge where I took the wrong side of the bridge and ended up heading down Leach Hwy..... Ahem! Once I corrected that little Error I was back on track and it was a little on and off the Cycle path Just like parts of the NOTR Cycle path... But then I hit the Red Top and it was great but Boring.

I caught a couple of groups wheels on the way out and a Tri Guy who's wheel I sat on and then went to repay the favour which was met with a "I don't want to Draft :-)" which was fine by me as we were coming up to the 80Km mark already 5Km more than I'd set in my head to do I thought 75 out and 75 back would be nice, but as I was on his wheel I was just along for the Ride. I Decided to Bail at 80Km thanked my German Tow for the ride and Turned.

Took a Re-Fuel at the Thomas Road Servo of Red Bull, Mars Bar, Sea Salt Chips and a Gatorade! I figure the Sea Salt would help the Twinges I started to get in my Calves.

The ride from there was tough back into the breeze and every little bump went straight through me.... But I made it back to Kingsley with the help of the Gatorade and Gu's oh and a Power Bar.

Soreness in the Quads and both Achilles Tendons which I have never had before but I guess I've never done 160Km+ before.....

Time for a Stretch and a Sleep......:-)
3 PM

General..... (Stretching) 30:00 [1]
shoes: Bare Feet

Nice Stretch after the Ride
6 PM

Run (Around the Block) 12:44 [3] * 2.65 km (4:48 / km)
ahr:158 max:170 rhr:54 slept:7.0 weight:69.8kg shoes: Asics kayano

Didn't / Couldn't Sleep Decided to Run the Block Legs stiff but got loose by the Primary School...

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