| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/14/2014 |
Race |
Mooloolaba |
SUNSHINE COAST 70.3 |
112.5 km |
5:59:01 |
3:12 |
 |
| 9/13/2014 |
Run |
Mooloolaba |
Pre Race Strides |
2.1 km |
11:21 |
5:19 |
|
| 9/13/2014 |
Bike |
Mooloolaba |
pre race bike |
11.2 km |
30:04 |
2:42 |
|
| 9/13/2014 |
Swim |
Mooloolaba Bay |
pre race swim |
0.4 km |
8:43 |
24:55 |
|
| 9/12/2014 |
REST |
|
Default |
|
|
|
|
| 9/11/2014 |
REST |
|
Default |
|
|
|
|
| 9/10/2014 |
Swim |
Queanbeyan Pool |
Squad AIS |
0.3 km |
5:05 |
20:20 |
|
| 9/10/2014 |
Run |
Curtin |
Pre Race Strides |
4.8 km |
24:48 |
5:11 |
|
| 9/9/2014 |
Run |
Lennox Gdns/Bridge to Bridge |
Interval |
7.2 km |
36:28 |
5:05 |
|
| 9/8/2014 |
Bike |
Wind trainer session |
Lactate Clearance |
|
41:01 |
|
|
| 9/7/2014 |
Run |
Curtin |
Brick |
0.5 km |
2:12 |
4:30 |
|
| 9/7/2014 |
Bike |
Wind trainer session |
Brick |
5.9 km |
15:01 |
2:33 |
|
| 9/7/2014 |
Run |
Curtin |
Brick |
0.5 km |
2:16 |
4:32 |
|
| 9/7/2014 |
Bike |
Wind trainer session |
Brick |
6.0 km |
15:01 |
2:32 |
|
| 9/7/2014 |
Run |
Curtin |
Brick |
0.5 km |
2:15 |
4:25 |
|
| 9/7/2014 |
Bike |
Wind trainer session |
Brick |
6.1 km |
15:01 |
2:28 |
|
| 9/7/2014 |
Run |
|
Brick |
0.5 km |
2:14 |
4:39 |
|
| 9/7/2014 |
Bike |
Wind trainer session |
Brick |
6.2 km |
15:01 |
2:25 |
|
| 9/7/2014 |
10 Min Bricks |
|
Default |
|
|
|
|
| 9/6/2014 |
Run |
Curtin/Yarralumla |
Brick |
8.6 km |
45:01 |
5:14 |
|
| 9/6/2014 |
Bike |
Wind trainer session |
Brick |
8.0 km |
20:00 |
2:31 |
|
| 9/6/2014 |
Brick |
|
Default |
|
|
|
|
| 9/5/2014 |
Bike |
Wind trainer session |
Lactate Clearance |
14.9 km |
41:01 |
2:46 |
|
| 9/4/2014 |
Swim |
AIS |
Squad AIS |
500.0 m |
9:35 |
19:10 |
|
| 9/3/2014 |
Bike |
Wind trainer session |
EPOC 60 |
19.1 km |
51:01 |
2:41 |
|
| 9/2/2014 |
Run |
Lennox Gdns/Yarralumla |
Interval |
5.6 km |
26:54 |
4:50 |
|
| 9/1/2014 |
Swim |
Civic Pool |
FIT swim |
500.0 m |
11:45 |
23:31 |
|
| 9/1/2014 |
Swim |
Civic Pool |
easy |
100.0 m |
2:24 |
24:00 |
|
| 9/1/2014 |
Run |
Curtin |
Race Pace |
5.0 km |
24:53 |
4:58 |
|
| 8/31/2014 |
15 Min Bricks |
Adelaide Avenue |
Default |
38.3 km |
1:35:22 |
2:30 |
|
| 8/31/2014 |
NOTE |
|
2 Weeks to go |
|
|
|
|
| 8/31/2014 |
15 Min Bricks |
|
Default |
|
|
|
|
| 8/30/2014 |
Run |
Curtin/LBG Reconciliation Point |
Brick |
19.8 km |
1:41:51 |
5:09 |
|
| 8/30/2014 |
Bike |
|
Brick |
7.7 km |
20:00 |
2:36 |
|
| 8/30/2014 |
Brick |
|
Default |
|
|
|
|
| 8/29/2014 |
Bike |
Red Hill/Mugga Way |
Stromlo Challenge |
20.5 km |
54:20 |
2:40 |
|
| 8/28/2014 |
Swim |
Civic Pool |
Sprint Start 200s |
2000.0 m |
50:33 |
25:17 |
|
| 8/27/2014 |
Run |
Curtin |
Race Pace - Double run |
5.0 km |
25:36 |
5:06 |
|
| 8/27/2014 |
Run |
Curtin/Yarralumla |
Race Pace |
8.1 km |
42:02 |
5:12 |
|
| 8/26/2014 |
Bike |
Wind trainer session |
Anaerobic Capacity |
24.4 km |
1:05:43 |
2:42 |
|
| 8/25/2014 |
Swim |
CGGS |
FIT swim |
1700.0 m |
41:09 |
24:13 |
|
| 8/25/2014 |
Run |
Curtin |
Race Pace |
5.0 km |
25:41 |
5:08 |
|
| 8/24/2014 |
15 Min Bricks |
Adelaide Avenue |
Default |
39.0 km |
1:31:37 |
2:22 |
|
| 8/24/2014 |
NOTE |
|
4 Weeks to go |
|
|
|
|
| 8/23/2014 |
Run |
Curtin/Lennox Gdns |
Brick |
17.2 km |
1:29:50 |
5:14 |
|
| 8/23/2014 |
Brick |
Wind trainer session |
Default |
8.2 km |
20:00 |
2:27 |
|
| 8/22/2014 |
Bike |
Wind trainer session |
45 min Powerbuilder |
18.0 km |
45:00 |
2:30 |
|
| 8/22/2014 |
NOTE |
|
Default |
|
|
|
|
| 8/21/2014 |
Run |
Curtin/Yarralumla |
Race Pace |
8.0 km |
42:35 |
5:19 |
|
| 8/20/2014 |
Swim |
Civic Pool |
Sprint Start 200s |
2000.0 m |
53:56 |
26:58 |
|
| 8/19/2014 |
Bike |
Wind trainer session |
Anaerobic Capacity |
24.7 km |
1:00:01 |
2:27 |
|
| 8/18/2014 |
Swim |
|
FIT swim |
0.3 km |
7:35 |
30:19 |
|
| 8/17/2014 |
Run |
Curtin |
Brick |
2.9 km |
14:22 |
4:58 |
|
| 8/17/2014 |
NOTE |
|
4 Weeks to go |
|
|
|
|
| 8/17/2014 |
10 Min Bricks |
|
Default |
|
|
|
|
| 8/16/2014 |
Run |
Curtin/GG loop |
Race Pace |
14.5 km |
1:14:54 |
5:10 |
|
| 8/16/2014 |
Bike |
Wind trainer session |
Brick |
7.8 km |
20:00 |
2:35 |
|
| 8/15/2014 |
Bike |
Wind trainer session |
45 min Powerbuilder |
14.8 km |
37:08 |
2:31 |
|
| 8/15/2014 |
Bike |
Wind trainer session |
45 min Powerbuilder |
2.7 km |
6:37 |
2:30 |
|
| 8/15/2014 |
NOTE |
|
Default |
|
|
|
|
| 8/14/2014 |
Run |
Curtin/Yarralumla |
Race Pace |
8.1 km |
42:13 |
5:13 |
|
| 8/13/2014 |
Swim |
Civic Pool |
Sprint Start 200s |
2000.0 m |
52:22 |
26:11 |
|
| 8/12/2014 |
Bike |
Wind trainer session |
Anaerobic Capacity |
24.0 km |
1:00:20 |
2:31 |
|
| 8/11/2014 |
Swim |
Civic Pool |
Decending Set |
1800.0 m |
49:19 |
27:25 |
|
| 8/11/2014 |
Run |
Curtin |
Race Pace |
5.0 km |
24:31 |
4:54 |
|
| 8/10/2014 |
Bike |
Poo repeats |
Poo repeats |
38.8 km |
1:38:10 |
2:32 |
|
| 8/9/2014 |
Run |
Curtin/Yarralumla |
Race Pace |
7.1 km |
35:51 |
5:02 |
|
| 8/9/2014 |
Bike |
Adelaide Avenue |
2km sets |
29.0 km |
1:00:29 |
2:06 |
|
| 8/7/2014 |
Run |
Curtin/Yarralumla |
Race Pace |
8.0 km |
42:02 |
5:15 |
|
| 8/6/2014 |
Swim |
Civic Pool |
Sprint Start 200s |
2000.0 m |
53:27 |
26:44 |
|
| 8/6/2014 |
Bike |
Wind trainer session |
45 min Powerbuilder |
18.2 km |
45:01 |
2:29 |
|
| 8/5/2014 |
Run |
FIT running session |
Race Pace |
5.5 km |
26:45 |
4:55 |
|
| 8/4/2014 |
Swim |
CGGS |
FIT swim |
1800.0 m |
43:10 |
23:59 |
|
| 8/4/2014 |
Bike |
Wind trainer session |
Anaerobic Capacity |
24.2 km |
1:00:01 |
2:29 |
|
| 8/3/2014 |
REST |
Curtin loop |
Default |
5.5 km |
1:03:47 |
11:38 |
|
| 8/2/2014 |
Run |
Curtin/Yarralumla |
short bike long run |
8.7 km |
44:37 |
5:10 |
|
| 8/2/2014 |
Bike |
Wind trainer session |
Brick |
8.4 km |
20:01 |
2:23 |
|
| 8/1/2014 |
Bike |
Wind trainer session |
Interval Build |
26.3 km |
1:05:01 |
2:29 |
|
| 7/31/2014 |
Run |
Curtin/Yarralumla |
Fit Run |
7.0 km |
37:05 |
5:18 |
|
| 7/30/2014 |
Bike |
Red Hill |
Stromlo Challenge |
18.3 km |
59:44 |
3:16 |
|
| 7/29/2014 |
Run |
Lennox Gdns/LBG |
Fit Run |
7.4 km |
36:40 |
4:59 |
|
| 7/28/2014 |
Run |
Curtin |
Tempo |
5.0 km |
27:14 |
5:27 |
|
| 7/27/2014 |
Run |
Yarralumla |
Brick |
3.7 km |
19:32 |
5:16 |
|
| 7/27/2014 |
Bike |
Yarralumla/Sutton |
Brick |
61.2 km |
2:20:13 |
2:18 |
|
| 7/27/2014 |
Brick |
|
Lake George Brick |
|
|
|
|
| 7/26/2014 |
Run |
Theodore St |
Race Pace with Hills |
0.8 km |
5:26 |
6:48 |
|
| 7/26/2014 |
Run |
Curtin/Yarralumla loop |
Race Pace with Hills |
10.0 km |
51:08 |
5:07 |
|
| 7/25/2014 |
Swim |
Civic Pool |
Decending Set |
1.8 km |
47:53 |
26:36 |
|
| 7/24/2014 |
Bike |
Wind trainer session |
Interval Build |
37.5 km |
1:30:02 |
2:25 |
|
| 7/24/2014 |
Strength |
|
Legs II |
|
|
|
|
| 7/23/2014 |
Bike |
Wind trainer session |
Stromlo Challenge |
23.0 km |
55:02 |
2:24 |
|
| 7/22/2014 |
Run |
Lennox Gdns/Hopetoun |
Fit Run |
6.3 km |
31:00 |
4:54 |
|
| 7/22/2014 |
Strength |
|
Legs II |
|
|
|
|
| 7/21/2014 |
Run |
Curtin |
Tempo |
5.0 km |
24:49 |
4:58 |
|
| 7/21/2014 |
NOTE |
|
Default |
|
|
|
|
| 7/20/2014 |
Core |
Home |
Default |
|
20:00 |
|
|
| 7/20/2014 |
Swim |
Queanbeyan Pool |
Free Style |
3000.0 m |
1:16:29 |
25:30 |
|
| 7/20/2014 |
Bike |
|
Hill |
|
|
|
|
| 7/19/2014 |
Run |
Curtin/Yarralumla |
Fit Run |
11.6 km |
59:09 |
5:06 |
|
| 7/18/2014 |
Bike |
Wind trainer session |
Killer Set |
|
34:18 |
|
|