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Training Log Archive: O-ing

In the 7 days ending Dec 31, 2017:

activity # timemileskm+mload
  Teering4 1:57:41 7.63(15:26) 12.28(9:35) 15841.8
  Cycling2 1:38:46 25.86(3:49) 41.62(2:22) 35428.2
  Walk2 50:00 1.86(26:49) 3.0(16:40) 15010.0
  MTB1 33:42 5.36(6:17) 8.63(3:54) 1547.7
  Swimming1 10:00 0.12(1:20:28) 0.2(50:00)3.0
  Total9 5:10:09 40.84(7:36) 65.72(4:43) 81790.7
  [1-5]9 5:08:45

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Sunday Dec 31, 2017 #

Note

2017 Year Review
Another year blighted by injury and an operation. The injuries started early - March 1 pulled my first ever hamstring - low down behind the R knee - foreshadowing things to come. That injury cruelled the ACT Sprint (finished only by hopping), ACT Middle (DNS) and more importantly Oceania NZ, and and any thoughts of staying on for WMOC. Still managed to finish first on the Aussie team in Oceania S, M and L but got dumped from the Relay team.

Hammie seemed to clear up and so managed to win the NSW Middle and the Australian 3 Day, but the day after that the R knee went. Took a while to get the inevitable operation and that cruelled the Oz Champs carnival, although nearly snuck a win in the sprint (4 seconds).

Recovered enough by November to win the NSW Sprint, and with that the 2017 State League for the sixth time (the exception was 2012, last operation year).

Currently 104 in the Big Pink Rankings (AP 175), but facing an early season wipeout in 2018 as 9 of my top 11 scores expire before March 2nd. The top-ranked score (1256) was the day before the knee injury (QBIII Day 3).

Training - despite injuries, hours training actually went up in 2017, at 304 hours the most since 2006. Of course that was mainly due to exercises - an all time high of 61 hours.
Running (+ O) was again very low at 366km: 1km per day similar to the last six years. 2km/day months in Jan/Feb and in May were followed by serious injury lay offs.
Cycling was down significantly at 3640 km (10 km per day). The missing 1000km from last year was due to pretty much a 5 month lay off between April to August.

3 PM

MTB 33:42 intensity: (12 @0) + (24:27 @1) + (7:50 @2) + (1:13 @3) 8.63 km (3:54 / km) +154m 3:35 / km
ahr:101 max:135

Saturday Dec 30, 2017 #

Teering 30:00 [1] 2.0 km (15:00 / km) +30m 13:57 / km
shoes: ASICS Gel Nimbus 19

Snows Hills, collecting controls. In hindsight I should have saved myself for today and not run yesterday. Looked like a great course.

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.

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

Wednesday Dec 27, 2017 #

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.

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?

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