January Exercise

January Exercise

A lot of effort to get only 12.5 hours per week.

Swim 2 2 2 2 2 2 2 2 = 18km = 13.5 hours
Cycle 25 75 47 28 60 40 40 40 60 50 60 91 =576km = 23 hours
Run 8 6 6 6 6 6 10 6 6 6 6 6 68 6 6 6= 110km = 12 hours

Total hours = 48 hours

Wednesday 1 January 8 km walk
Wednesday 1 January 25 km Westleigh ride 1:02 hours
Wednesday 1 January 6 km 47 minutes
Thursday 2 January M7 75 km flat tyre 26 km per hour 2:48 hours moving time
Friday 3 January 42:55 2 km swim 10:51, 10:44, 10:34, 10:45
Friday 3 January 6km Penno West run 41:01 minutes
Saturday 4 January Saratoga 47 km 4 loops 1:45-1:47 hours
Sunday 5 January 2km family’s swim. 43:22- 10:49, 10:38, 1:00 min break, 11:01, 10:52. Tired
Sunday 5 January Avoca 4 loops 28 km 59:50
Sunday 5 January Avoca 6km 33:15 brick session
Monday 6 January 2km swim 43:00- 10:31, 10:59, 10:42, 10:46.
Monday 6 January Saratoga/Davistown loops by 5 – 60km
Tuesday 7 January 2km swim 41:39 – 10:27, 10:26, 10:25 and 10:20
Tuesday 8 January Avoca Riley’s 6km 38:00 minutes
Wednesday 9 January Avoca 6km 38:00- 20b wisdom teeth out. No second session
Thursday 9 January Saratoga 40 km
Thursday 9 January Avoca Copa 10 km with Brett
Friday 10 January 2km swim break through with stroke correction help from family and friends. 40:05- 10:13. 9:54, 9:55 and 10:03.
Friday 10 January Avoca 6km 36:05
Saturday 11 January Saratoga 40 km
Saturday 11 January Avoca 6km 34:34 Started to get a sore right shoulder and neck. Three days of anti inflams and ice
Sunday 12 January 2 km swim 43: 15- 10:46, 11:03, 11:07, 10:48
Sunday 12 January 60 km Saratoga 2:14 hours
Sunday 12 January Avoca 6 km 36:00 brick.
Monday 13 January Avoca 6 km 41 minutes
Tuesday 14 January Saratoga 50 km cycle
Wednesday 15 January Avoca 6 km 42 minutes
Thursday 16 January Saratoga 60 km cycle
Friday 17 January Gosford 2 km swim 10:37, 10:24, 10:45, 10:53
Friday 17 January Avoca 6 km 38:07
Saturday 18 January Saratoga 91 km 3:38 hours
Sunday 19 January 2km swim 44 minute
Monday 20 January
Tuesday sore right shoulder and back at work. 2km swim 44 minutes
Wednesday 21 January back kept me awake and Physio in arvo session reduced pain by 60%. Started anti inflams
Thursday 22 January Nicks birthday and rest b
Friday 24 January Physio Neck – still on anti inflams and neck pain at 40% after session back to 20%
Saturday 25 January 8 km Captain Cook Lookout Trail run
Sunday 26 January Penno 6 run. Still on anti inflams reduced to 2 a day.
Monday 27 January Penno Road 6 km 39:18
Tuesday 28 January Physio on neck – ;last session all fixed. Take it easy till weekend.
Wednesday 29 January
Thursday 30 January
Friday 31 January 6 km 42 minutes Normo School

Swim 2 2 2 2 2 2 2 2 =18km = 13.5 hours
Cycle 25 75 47 28 60 40 40 40 60 50 60 91 =576km = 23 hours
run 8 6 6 6 6 6 10 6 6 6 6 6 68 6 6 6= 110km = 12 hours

Total hours = 48 hours

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