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Training Log Archive: O-ing

In the 7 days ending Dec 29, 2017:

activity # timemileskm+mload
  Cycling4 3:43:12 56.24(3:58) 90.52(2:28) 90257.9
  Teering3 1:27:41 6.39(13:44) 10.28(8:32) 12835.8
  Walk2 50:00 1.86(26:49) 3.0(16:40) 15010.0
  Swimming3 37:00 0.68(54:08) 1.1(33:38)13.8
  Total11 6:37:53 65.18(6:06) 104.89(3:48) 1180117.5
  [1-5]11 6:35:44

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SaSuMoTuWeThFr

Friday Dec 29, 2017 #

8 AM

Teering 41:30 intensity: (12 @0) + (13 @1) + (25 @2) + (8:49 @3) + (21:55 @4) + (9:56 @5) 4.74 km (8:45 / km) +113m 7:49 / km
ahr:145 max:167 shoes: VJ Bold Super 10R

Baronga Creek, Penrose SF. Running a bit better than Wednesday but both knees still sore, so no drive. Took the track options and started to feel a bit better, with fastest splits on 5, 6, 7. Lost a minute either side of a map error at 8 (termite mound mapped too low) and Tony R, who I knew started a minute behind me got ahead. Knew there were two flattish legs left and reckoned I was an outside chance of getting the minute back so went for it and just managed the win.

Swimming 10:00 [2] 0.2 km (50:00 / km)

Bundanoon Pool.
1 PM

Walk 20:00 [1] 1.0 km (20:00 / km) +50m 16:00 / km
shoes: ASICS Gel Nimbus 19

Fairy Bower Falls. Sat in pool for 5 Minutes. Knees not working well down the hill.
8 PM

Walk 30:00 [1] 2.0 km (15:00 / km) +100m 12:00 / km
shoes: ASICS Gel Nimbus 19

Glow worm glen walk. Couldn't see much, a bit noisy and torchs, phones and camera lights kept up a constant show.

Day3 Hard 4 - Splits

Thursday Dec 28, 2017 #

9 AM

Teering 30:00 [1] 3.0 km (10:00 / km)
shoes: VJ Bold Super 10R

Canyonleigh. Looked at the course and decided it was too much running on steep slopes, so walked back to the finish via the VE tapes.
1 PM

Cycling 23:49 intensity: (19 @0) + (7:47 @1) + (11:39 @2) + (4:04 @3) 10.3 km (2:19 / km) +67m 2:14 / km
ahr:111 max:132


Day 2 Hard 3 - Splits

Wednesday Dec 27, 2017 #

Event: 2017 Xmas 5 Days Orienteering
 
4 PM

Teering 16:11 intensity: (6 @1) + (15 @2) + (1:50 @3) + (12:18 @4) + (1:42 @5) 2.54 km (6:23 / km) +15m 6:11 / km
ahr:147 max:163 shoes: Hoka Bondi 4

Chevalier College, Men C, 9th. Horrible. Could not run properly, worse than NSW Champs in November with both knees sore from the outset. The toes were fine - sore walking, but did not feel them at all on the run.
In running speed lost about 30 seconds on the oval legs 10-13. Worst mistake was heading to the wrong flag at 9 (-10), probably only 20 secs in actual errors. 1:20 down on Shingo.

Day 1 Hard 3 - Splits

Monday Dec 25, 2017 #

3 PM

Cycling 1:14:57 intensity: (41 @0) + (30:10 @1) + (26:29 @2) + (14:09 @3) + (3:28 @4) 31.32 km (2:24 / km) +288m 2:17 / km
ahr:114 max:141

Soldiers Point after Xmas lunch with Grenache Shiraz Rose from Nîmes.
Foot actually feels a bit better - can walk without a limp - is running a possibility in two days time?
C • Wine 1

Sunday Dec 24, 2017 #

Event: Big Foot Sprints
 

Swimming 12:00 [3] 0.4 km (30:00 / km)

Fingal Bay
11 AM

Cycling 36:57 intensity: (32 @0) + (16:37 @1) + (14:51 @2) + (4:23 @3) + (34 @4) 14.71 km (2:31 / km) +122m 2:25 / km
ahr:110 max:151

Paper run

Saturday Dec 23, 2017 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

Shoal and Fingal Bays.
7 AM

Cycling 1:27:29 intensity: (25 @0) + (1:06:33 @1) + (16:55 @2) + (3:17 @3) + (19 @4) 34.19 km (2:34 / km) +426m 2:25 / km
ahr:104 max:142

Fingal - Anna - Shoal Bays. Feet in rag order.

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