October and November Exercise

October

Three races
Swim 750m 2 2 2 2 2 2 =13 km
Run 6 6 5 7 7 6 6 21 6 6 6 = 82
Ride 20 37 46 25 25 90 30 = 227
Tuesday 1 October – Avoca With Mat Curtis
Wednesday 2 October Avoca 6 km 39 minutes
Thursday 3 October – Lunch with JB
Friday 4 October Avoca 6 km 39 min
Saturday 5 October Hills Tri – 750m, 20km 5km (15:20, 37:30 and 24:07)
Sunday 6 October 2 by 7 km Wahroonga for GFNRL
Monday 7 October 2 km swim 10:37, 10:49, 10:34 and 10:23 for 42:25 Ave 10:40 per 500m.
Monday 7 October 37 km cycle – Bobbin Head
Tuesday 8 October
Wednesday 9 October 6 km penno west – slow 22 minutes 3 km and 18 minute 3km – tired but warmed into it.
Thursday 10 October 6 kmPenno road run home from work 42 minutes
Friday 11 October Penno west 6km 41:30 minutes
Saturday 12 October 2km 40 53- 10:10, 10:23, 10:09 and 10:09. Had to concentrate on stokes but heart lungs fine.
Saturday 12 October 46 km cycle – Bobbin Head 46 km 2:15 – double climb Turramurra Road end 15:30 and 15:00 minutes
Saturday 12 Sunday 13 6 km penno road run
Sunday 13 October 25 km Westleigh ride 1:06 hours – windy
Monday 14 October 2+km lost count. 46:16 – 10:09, 10:18, 3:37 -hit lane rope – 11:02 and 10:57.
Tuesday 15 October 25 km Westleigh 1:07 hours
Wednesday 16 October 2 km swim
Thursday 17 October
Friday 18 October
Saturday 19 October
Sunday 20 October Prt HAlf Ironman 6:29:33 42 swim, 3:21 cycle and 2:17 run
Monday 21 October
Tuesday 22 October
Wednesday 23 October
Thursday 24 October
Friday 25 October
Saturday 26 October 2km swim. 42:30 2:08 per 100m 1247 strokes. 10:38, 10:13, 10:42 and 10:53.
Sunday 27 October Nepean Triathlon 2:10 hours – 19:05, 54:00 and 50
Monday 28 October
Tuesday 29 October 6 km peno road night run 40:00 minutes
Wednesday 30 October penno Thornleigh 6 km hilly 38:00
Thursday 31 October Penno Road Semi trailer night run 6 km 40 minutes

 
NovemberĀ 

1 Race
Swims 2 2 2=6
Rides 100 36 25 90 35 = 286 km
Runs 6 6 6 6 6 6 6 21 3 3 6 =75
Friday 1 November
Saturday 2 November
Sunday 3 November 100km M7 Cycle with Ian 4 hours
Monday 4 November Penno road 6 km semi trailer run 38:35 – 6:59,6:25, 6:25, 6:07, 5:55, 6:42
Tuesday 5 November Peno west 6 km 38 minutes
Wednesday 6 November 2km swim 44:42 10:40 10:59,11:22, 11:39
Thursday 7 November 36 km 1:16 28.4 km per hour
Friday 8 November
Saturday 9 November
Sunday 10 November Penno west 6km 37:53minutes
Monday 11 November
Tuesday 12 November Penno west 6 km 37:50 minutes
Wednesday 13 November
Thursday 14 November 2km swim 47 minutes
Friday 15 November 6 km Penno west – 37:45
Saturday 16 November 6 km Penno west 40 min 4 minutes walking
Sunday 17 November 6 km Penno west 38:08
Monday 18 November
Tuesday 19 November 25 km Westleigh 58 km 26 km /hour
Wednesday 20 November 2km swim 45 minutes
Thursday 21 November
Friday 22 November
Saturday 23 November Foster Half Ironman
Sunday 24 November
Monday 25 November
Tuesday 26 November
Wednesday 27 November 2 by 3 km walks
Thursday 28 November
Friday 29 November 6 km run home from work 6 km 42 minutes
Saturday 30 November Bobbin Head 35 km 1:30

 

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