Dion’s Exercise and …

Decided on a new plan for getting out for a longer ride, which worked pretty well this morning. Instead of getting up at 5am and then heading out, I got up at 6am, did the morning chores ( even got dinner ready ) and then took the boys down to school, in my riding gear, and left from there. That got me away at 9am, so in theory I could stay out until 3:30pm. Didn’t quite manage that far today, just 3 hours but it was a good ride. At least until I turned around and discovered I had been right in thinking I’d had a tail wind. Thankfully, the route is a pretty big curve so you get a bit of everything each way. I was pretty tired on the way home though.

I’ll upload the gps track to display the ride in all it’s glory. For now, here’s the link into SportsTracker.

Workout:

• Type: Cycle
• Date: 07/31/2008
• Time: 09:00:00
• Total Time: 2:59:05.00
• Average Heart rate: 140
• Max Heart rate: 159
• Distance: 77 km
• Average Speed: 25.8 kmph
• Max Speed: 47 kmph
• Ascent: 234 m
• Descent: 207 m
• Average Cadence: 78
• Max Cadence: 104

Not sure if they’d topped the pool up or the recent rains had done a bit but the lane ropes were straining at the top and it was cold in. I guess because it wasn’t as cold out as last week that may have been the difference, but I was close to heading back inside !

Made a big effort to get my lap count right today, three weeks in a row would have been too much ! Otherwise, was a pretty good swim, felt reasonably smooth and fast !

Workout:

• Type: Swim
• Date: 07/30/2008
• Time: 16:00:00
• Total Time: 00:22:45.00
• Distance: 1,000 m
• Average Pace: 2:16.36/100m

Cold morning but we headed out anyway with the aim to do 80 minutes. That we did and we all finished feeling great !

Workout:

• Type: Cycle
• Date: 07/29/2008
• Time: 09:32:00
• Total Time: 1:20:46.00
• Average Heart rate: 120
• Max Heart rate: 151
• Calories: 639
• Distance: 31.8 km
• Average Speed: 23.62 kmph
• Max Speed: 44.6 kmph
• Ascent: 47 m
• Descent: 42 m
• Average Cadence: 80
• Max Cadence: 96

Stopped off inn North Melbourne to pick up some shopping.

Workout:

• Type: Cycle
• Date: 07/28/2008
• Time: 12:18:00
• Total Time: 00:28:55.00
• Distance: 6.8 km
• Average Speed: 14.11 kmph
• Max Speed: 42.1 kmph

Good session, tired legs at the end made for a slow ride home.

Workout:

• Type: Flexibility
• Date: 07/28/2008
• Time: 10:30:00
• Total Time: 1:30:00.00

Stopped for a coffee with Bronwen. Nice new coffee shop, great chocolate brownie !

Workout:

• Type: Cycle
• Date: 07/28/2008
• Time: 09:34:00
• Total Time: 00:19:32.00
• Distance: 5.9 km
• Average Speed: 18.12 kmph
• Max Speed: 49.6 kmph

Not sure what’s happened to my lap counting. I think I’m getting to distracted ! swim was hard work but I tried to keep up a reasonable pace, there was some joker swimming down the middle of the double lane which was giving me the shits ! Ended up passing him, and then had to cut across each lap as he lowed up and down the middle. Made me go a bit faster I guess. Anyway go tto what I thought should be 20 laps and it seemed rather fast, like last time, so I figured I’d better just do another 2 laps. Better pay attention properly next week !

Workout:

• Type: Swim
• Date: 07/23/2008
• Time: 16:00:00
• Total Time: 00:22:56.00
• Distance: 1,000 m
• Average Pace: 2:17.4/100m

Finally, back to Pilates after the school holidays interruption. Seemed like a long session and I was pretty tired at the end. Made the ride home a bit tough !

Workout:

• Type: Flexibility
• Date: 07/22/2008
• Time: 10:30:00
• Total Time: 1:30:00.00

Headed out to Pilats, stopped for a coffee with Bron and then a few jobs on the way home. Haven’t got a proper set of data but I think this is about right !

Workout:

• Type: Cycle
• Date: 07/22/2008
• Time: 10:00:00
• Total Time: 00:30:00.00
• Distance: 10 km
• Average Speed: 20 kmph

It was very wet this morning and, as it turns out quite windy, though we didn’t really look at that before we left. Rhys wanted to do an hour so after the rain started to clear I convinced him to come out. Nearly got blown off our bikes at a few spots though due to the varied directions on the ride we got a bit of everything, head, tail and side ! Here’s the data on Sports Tracker, need to upload Hr as usual ! Good to get out after a few slack weeks, need to keep this up or the down one side of the bay and back is going to be tough.

Workout:

• Type: Cycle
• Date: 07/21/2008
• Time: 10:10:00
• Total Time: 1:07:19.00
• Distance: 22.4 km
• Average Speed: 19.97 kmph
• Max Speed: 37.4 kmph