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Ironman 2014

Posted by plu , 28 June 2014 - - - - - - · 113 views

My Ironman Journey

http://martinpluss.wordpress.com/


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April Exercise Log

Posted by plu , 01 May 2013 - - - - - - · 370 views

Hi all,

April 2013 Exercise Log

36.5 hours of exercise

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Ironman 2014 Update - the plan

Posted by plu , 29 April 2013 - - - - - - · 366 views

Ironman Training Update

Well it is a week till this year's Port Ironman.

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Nutrition

Posted by plu , 29 April 2013 - - - - - - · 281 views

Nutrition

Mostly I do my running and riding with minimal nutrition to make sure I burn fat. This often involves a bit of a low energy period when the glycogen stores burn up around 30 minutes. I need to do better than this for a longer...


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Playing with my bike set up

Posted by plu , 13 April 2013 - - - - - - · 402 views

In the last couple of days I have been analysing the seat placing of my bike in relation to the handle bars and crank set, the position of my cleats and the size of  the bike's crank lever. Today I went for a ride to test it out....


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Revisiting Triathlons after 25 years

Posted by plu , 10 April 2013 - - - - - - · 372 views

Hi all,


With apologies to non- running followers.

Yesterday I committed to the Port Macquarie 70.3 half Ironman.  It have been 29 years since I started racing triathlons though no where near as seriously as in did in the mid 1980s. ...


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March Exercise

Posted by plu , 10 April 2013 - - - - - - · 255 views

Hi all,

March Exercise


Friday 1  March Rest - plenary night

Saturday 2 March ‎6km penno road run in the rain 38 minutes
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February Exercise Training Log

Posted by plu , 28 February 2013 - - - - - - · 376 views

Hi all,

A good month of balance.


February Exercise Log Summary


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25 sessions
22 hours

6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6=96km 13 hours
2 2 2 3= 9 km 3 hours
17 26 20 20 23 25 = 141km  6.5 hours

Friday 1 February 6 6km 37:42
Saturday 2 February 6km 39:31
Sunday 3 February 6km 37:14
Monday 4 February 2 km swim with Ali 44:29 10:59,...


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January Exercise Training Log

Posted by plu , 31 January 2013 - - - - - - · 295 views

Summary

Cycling -  35 hours of cycling 24 rides = 770 k
Running - 16 6.5 18 6 6 6 6.5 6 6 = 77...


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44 day training session - tick

Posted by plu , 21 January 2013 - - - - - - · 340 views

Hi all,

Back to normal life now.

I have had a successful season of training from December 8 to January 20. Now I need to find a race.

In summary:
Duration of training session 44 days
6 runs - in bold - 75 km
45 rides = 83 hours of riding -  22 km per hr = 1826 km
Lost 3-5 kgs - and a fair bit redistributed.
Waist 94cm down to 92cm

The...


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Early days in the new year

Posted by plu , 03 January 2013 - - - - - - · 211 views

HI all,

Just an update of the exercise in the first few days of the new year.


January 1 Tuesday Beyond the Black Stump Party Pooper version 16 km

January 1 Tuesday...


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Cycling 2013

Posted by plu , 02 January 2013 - - - - - - · 170 views

Hi all,

Cycling 2013
  

I am not sure where all this riding is leading to for me.  My aerobic base building on the central coast in December 2012 has helped my fitness....


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2012 Exercise Log

Posted by plu , 31 December 2012 - - - - - - · 204 views

2012 Exercise

Summary
20 km per week running = 2.8 hrs per week
91 km per...


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December Exercise

Posted by plu , 31 December 2012 - - - - - - · 209 views

Summary of December exercise.


Quote

Three runs, 41 minutes, 3 hours and 1:24 hours and 24 rides for 51.5 hours at 22 km per hr = 1133km


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Tour de Central Coast 2012

Posted by plu , 27 December 2012 - - - - - - · 294 views

Tour de Central Coast

December 2012



At the beginning of each long holiday break I like to do an intensive couple of weeks of base building aerobic exercise. I have rekindled my confidence in riding and have managed to do 14 days of two hour plus rides in all directions and terrain from base Avoca.


I have...


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First half of December - lots on long rides

Posted by plu , 15 December 2012 - - - - - - · 317 views

Hi all,

Sat 1 Dec Cowan 2:45 ride
Sun 2 Dec Westleigh 41 min
Tue 4 Dec 45 min walk run
Sat 8 Dec 2:00 Cowan
Mon 10 Dec 7.5 km run Avoca 
Tue 11 Dec 2:00 Killcare ride
Wed 12 Dec 2:00 Saratoga
Thur 13 Dec 2:00 Matcham
Frid 14 Dec 3:00 Patonga
Sat 15 Dec 3:00 Daleys Pt to Avoca Run  

Good start to the month in relation to hours exercised.  

Cheers Plu


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November Exercise

Posted by plu , 03 December 2012 - - - - - - · 284 views

Hi all,

Posts are a bit sparse as it is all in Facebook - please follow if you like.

http://facebook.com/pluruns

Running - km
6 5 7 6 9 6 9 9 10 14 = 91 km or 10 hours or running at 6:5 minutes per km

Cycling in minutes
50 50 1:50 50 50 50 50 50 60 50 60 55 55 65 4:00 50 50 = 18 hours @ 22k per hour...


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October Exercise

Posted by plu , 28 October 2012 - - - - - - · 370 views

October

Runs 8 8 8 8 8 6 6 6 6 6 10 = 70 km
Ride 21 21 21 21 21 65 21 21 21 150 21 21 115 30 =570...


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Nepean Triathlon Race Report

Posted by plu , 28 October 2012 - - - - - - · 289 views







Nepean Triathlon 2012

This exercise thing that we do is all relative. I think this was 16th race of the 31st Nepean Triathlon.

It is also the race I did last year where I did a good time and smashed myself and have had an injured foot all year....


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115 km ride Bobbin Head - Mt White and home

Posted by plu , 27 October 2012 - - - - - - · 438 views

Hi all,

I headed out for a 115 km ride today.  

I have the times in three sections.  Over all I did the 115 km  in 5:13 hours averaging 22 km per hour which included going in and out of 3 gorges with climbs of 3,  6-8 in steps and 5...






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