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Training Log Archive: 007

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  riding10 13:55:00
  Running15 13:32:00
  Strength7 2:49:00
  walking1 1:30:00
  swimming2 53:00
  water running2 40:00
  running drills/plyo1 10:00
  Total24 33:29:00
  [1-5]23 30:40:00

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Friday Nov 29, 2013 #

Running 59:00 intensity: (16:00 @1) + (12:00 @2) + (18:00 @3) + (13:00 @4)
ahr:141 max:162 shoes: Asics GT 2000

Over Black hill- up mountain goat track, down the quarry track

Thursday Nov 28, 2013 #

Running 43:00 intensity: (12:00 @1) + (14:00 @2) + (17:00 @3)
ahr:135 max:151 shoes: Asics GT 2000

Evening run over to the wildflower garden. Felt rather sluggish, running in the morning is better. HR monitor is finally back working- HR seemed quite low compared to how it felt.

Strength 34:00 [0]

core

Wednesday Nov 27, 2013 #

swimming 28:00 [2]

water running 25:00 [2]

Tuesday Nov 26, 2013 #

Running 23:00 [2]
shoes: Asics GT 2000

Monday Nov 25, 2013 #

riding 2:45:00 intensity: (1:15:00 @1) + (1:00:00 @2) + (30:00 @3)

Beaches

Sunday Nov 24, 2013 #

riding 1:30:00 [1]

Strength 25:00 [0]

Friday Nov 22, 2013 #

riding 3:00:00 [2]

Wednesday Nov 20, 2013 #

Note
(rest day)

some stretching in the morning, right hammy and glute still tight.
remembered the soreness on the top of my right foot that I felt running down at morialta yesterday, and it felt a bit sore or achey today. hopefully haven't gone and overdone long runs in my excitement to be in the hills. might lay off running for a week and not think about it, plenty of other stuff to do.

Tuesday Nov 19, 2013 #

Running 1:30:00 intensity: (15:00 @2) + (55:00 @3) + (20:00 @4)
shoes: Nike Lunarglide black

Morialta run and the run to and from. We took a longer route to deep view up along the ridge (14mins) then the normal loop, chatting with Sus :)
The most savage wind I have ever felt on the way home. Saw quite a few fallen branches and ran as fast as I could past some particularly dodgy looking trees and powerlines..

Monday Nov 18, 2013 #

Strength 15:00 [0]

legs

swimming 25:00 [1]

swim at payneham, felt rather nostalgic to be in a big outdoor aussie pool :)
mostly freestyle, some sections of kicking to get legs moving a bit better. first swim for ages and i had a bit of trouble taking big enough breaths.

water running 15:00 [3]

Sunday Nov 17, 2013 #

7 AM

Running 56:00 [3]
shoes: Nike Lunarglide black

Early morning start as had lots on today. Got the hungries and realised I wouldn't make it a long run.
4 Koalas...plague proportions!!
C • Morialta Tuesday? 2
7 PM

Running 34:00 [3]
shoes: Nike Lunarglide black

finishing off the long run from this morning.. i know, that doesn't count but i have little weekly targets that i want to meet. Felt good despite a lunch of cheese, other fancy bits and a bit of wine at marble hill.
1 echidna

Saturday Nov 16, 2013 #

Running long 1:22:00 [3]
shoes: Nike Lunarglide black

Over to wildflower garden to Torrens and about. Hot!

riding 40:00 [2]

picked up MTB from the bike shop. pretty sure I am set on taking it back to Switzerland instead of roadie..
missed running over a snake by about a cm.. poor thing almost tied itself in knots trying to get away from me, and my legs took a while to get any power back in them!

Friday Nov 15, 2013 #

riding 25:00 [1]

legs needed a rest today, despite not having done heaps of training. just rode bike to get repaired.

Thursday Nov 14, 2013 #

riding 1:00:00 [1]

30+30

Running 44:00 intensity: (3:00 @2) + (20:00 @3) + (21:00 @4)
shoes: Nike Lunarglide black

3x 7mins with 3min rec
legs feeling a bit tired and heavy, perhaps form riding, accumulated hills and the little burst of leg strength training.

Wednesday Nov 13, 2013 #

Strength 30:00 [0]

15mins legs 15mins core

walking 1:30:00 [1]

up Mount Lofty and back with some friends

riding 1:30:00 [2]

to/from waterfall gully. legs feeling pretty tired by the time i got home.

Tuesday Nov 12, 2013 #

Running 1:20:00 intensity: (10:00 @2) + (30:00 @3) + (35:00 @4) + (5:00 @5)
shoes: Nike Lunarglide black

Morialta loop plus ez run to/from home. Lungs burning big time on the way up to deep view lookout, looking forward to that becoming easier over the next month. Pushed more on the way back, training feet to be quick and nimble on the rocky descent.
Nice to catch up with the group :)

Monday Nov 11, 2013 #

Note
(rest day)

Sunday Nov 10, 2013 #

Running long 1:24:00 [3]
shoes: Nike Lunarglide black

Balck Hill- up mountain goat track to summit, down/along nature trail, ghost tree gully, wadmore. Felt good :) legs not strong enough to really spring up those steep rocky parts yet.
C • Must be 2

riding 1:15:00 [1]

to/from Unley for lunch

Saturday Nov 9, 2013 #

Running tempo 44:00 intensity: (9:00 @2) + (15:00 @3) + (20:00 @4)
shoes: Nike Lunarglide black

Wildflower garden/north black hill. 20min tempo then some surges after.

Friday Nov 8, 2013 #

Running warm up/down 13:00 [2]
shoes: Nike Lunarglide black

running drills/plyo 10:00 [4]
shoes: Nike Lunarglide black

Strength 30:00 [0]

Thursday Nov 7, 2013 #

Running long 1:09:00 [3]
shoes: Nike Lunarglide black

Black Hill- up montacute rd, orchard track, eagle track, down the quarry. Felt ok, bit hungry running before breakfast.

riding 1:10:00 [1]

to/from town via some on the river trail

Wednesday Nov 6, 2013 #

riding 40:00 [1]

Strength 15:00 [0]

Tuesday Nov 5, 2013 #

Strength 20:00 [0]

Monday Nov 4, 2013 #

Running 20:00 [2]

Sunday Nov 3, 2013 #

Running long 1:11:00 [3]
shoes: Nike Lunarglide black

over black hill- up Ghost tree gully, down quarry track.

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