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Training Log Archive: Jomaynard

In the 7 days ending Oct 15, 2017:

	activity	#	time	miles		km		+m
	cycling	2	4:44:19	89.14	(18.8/h)	143.45	(30.3/h)	209
	swimming	3	4:15:00	7.15	(35:41)	11.5	(22:10)
	strength and conditioning	2	2:30:00
	running	4	2:28:07	18.36	(8:04)	29.55	(5:01)	1
	spin/ brick session	1	1:30:00
	Board surf club	1	30:00
	Total	12	15:57:26	114.64		184.5		210
averages - sleep:7.3

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Sunday Oct 15, 2017 #

7 AM

running 50:00 [3] 10.0 km (5:00 / km)
slept:8.0

Slow run today before surf club patrol. Ran from Mullaloo to Hillaries and back. Boring on my own. Then went and did a few hrs patrol. Great beach day today.

Saturday Oct 14, 2017 #

6 AM

cycling 2:54:19 [3] 83.45 km (28.7 kph) +209m
slept:7.5

Cycle around kings park with group this morning. Jess and I did extra as other doing National development time trials today. Jess and I auto entry to nation events so no need to do them. Taylor and I dropped the group this morning so cycling going well. Max speed was 59.9km/hr.

Friday Oct 13, 2017 #

5 AM

swimming 1:15:00 [4] 4.5 km (16:40 / km)
slept:7.5

Main set was 10x 300 on a 4:30 cycle. Felt good.

Board surf club 30:00 [2]

Got half hr of board training in before the electrical storm started. Had a bit of fun with the others.

8 AM

strength and conditioning 1:00:00 [3]

Just did circuit on my own at green zone this morning as going to beach with friends.

Thursday Oct 12, 2017 #

9 AM

Note

Total body massage. Needed it as physio said my hamstrings were tight especially near the glutes. Will aim to have one every fortnight.

5 PM

running (Warm up) 22:08 [3] 4.0 km (5:32 / km)
shoes: mizuno purple

Warm up

running 19:58 [3] 4.75 km (4:12 / km) +1m 4:12 / km

Main sets, 1km runs around oval at sacred heart with slow recovery between each 1km, kept watch going so doesn't reflect true 1km time. Felt pretty good

6 PM

running (Cool down ) 6:01 [3] 0.8 km (7:31 / km)

Wednesday Oct 11, 2017 #

5 AM

swimming 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.5

Warm up 2km then mainset. 16x50m @45 secs, then 3x 100@1:25 then 100 easy x 2. Then 400m cool down. Swam bit better this morning don't feel as tired.

9 AM

strength and conditioning (Boxing) 1:30:00 [4]
shoes: mizuno purple

Started at Green Zone, Danny Greens gym. Had first session today for free. Joined the 12 rounds boxing circuit. It's described as a high intensity group workout. It is built around functional strength, conditioning and sports based cardio activity. Definitely felt the "total body" workout. Skipped for 15minutes and arms are sore. Enjoyed it more than F45 and way cheaper.

6 PM

spin/ brick session 1:30:00 [4]

Spin session with Kevin. Didn't do brick as still to dark.

Tuesday Oct 10, 2017 #

5 AM

cycling 1:50:00 [3] 60.0 km (32.7 kph)
slept:7.5

Steady cycle. Did extra than main group this morning around Mullaloo. Felt ok.

9 AM

running (Long run) 50:00 [3] 10.0 km (5:00 / km)
shoes: mizuno purple

Morning long run after cycle. Group run in afternoons but I work so doing my long run in the morning. When Alexandra is here next week , will try and do long runs on hilly trails with orienteering maps.

Monday Oct 9, 2017 #

Note
(sick)

Blood resultsback, low in iron so will take supplements agains. Vitamin D still low. Explains tiredness.

5 AM

swimming 1:30:00 [2] 3.0 km (30:00 / km)
slept:6.0

Easy recovery swim this morning.

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