Dion’s Exercise and …

Workout:

• Type: Cycle
• Date: 08/04/2008
• Time: 09:08:00
• Total Time: 00:18:05.00
• Distance: 5.8 km
• Average Speed: 19.24 kmph
• Max Speed: 41.2 kmph

Got up before Auskick and headed out for a nice walk.

Workout:

• Type: Walk
• Date: 08/02/2008
• Time: 06:24:00
• Total Time: 00:47:12.00
• Distance: 5.4 km
• Average Pace: 8:44.78/km
• Max Pace: 4:28.06/km

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