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Training Log Archive: O-ing

In the 7 days ending Jan 7, 2018:

activity # timemileskm+mload
  Cycling3 4:35:11 76.7(3:35) 123.44(2:14) 112186.0
  Teering1 25:59 1.77(14:40) 2.85(9:07) 769 /15c60%13.4
  Total4 5:01:10 78.47(3:50) 126.29(2:23) 11969 /15c60%99.4
  [1-5]4 4:59:23
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Jan 7, 2018 #

10 AM

Teering race 25:59 intensity: (2:03 @2) + (3:48 @3) + (14:22 @4) + (5:46 @5) **** 2.85 km (9:07 / km) +76m 8:03 / km
ahr:145 max:162 spiked:9/15c weight:76kg (injured) shoes: Inov8 XTalon 190

Kuringai Wildflower Gardens. Hot - 38 when we started due to being trapped on Cockatoo Island waiting for the first ferry at 9:20. Really dumb mistake at the last control, losing a minute - just didn't read the map. That was foreshadowed by a similar non-reading on the way to 13 running up the wrong track (-20 seconds).
Heat wasn't too bad (unless you count the brain fades), just couldn't run properly. Knee not great, bad shoes, heading for the bin, too soft for the tracks and pretty useless in the bush - stubbed broken toe twice.

Note: Temperature dropped 18 degrees from 39 at Lake George to 21 about 10km later.

Thursday Jan 4, 2018 #

5 PM

Cycling race 33:15 intensity: (18 @0) + (2:37 @1) + (3:58 @2) + (1:54 @3) + (22:25 @4) + (2:03 @5) 18.45 km (1:48 / km) +176m 1:43 / km
ahr:138 max:164

Stromlo Criterium. Fairly easy, strong headwind north up the main drag, which I led for the last four laps. Didn't contest the bunch sprint and finished at the back of our small pack of 4 (there were quite a few drop offs early on).

Cycling 15:11 intensity: (1:17 @1) + (6:27 @2) + (3:03 @3) + (4:06 @4) + (18 @5) 5.53 km (2:45 / km) +56m 2:37 / km
ahr:127 max:156

Wednesday Jan 3, 2018 #

7 AM

Cycling 2:50:26 intensity: (1:29 @0) + (1:18:54 @1) + (1:23:16 @2) + (6:10 @3) + (37 @4) 73.16 km (2:20 / km) +645m 2:14 / km
ahr:109 max:141 (injured)

Sutton-Murrumbateman Road-Hall. I've been meaning to do this ride since moving to Canberra. I think that will be the first and last time though, roads are pretty rough, particularly the Barton Highway in NSW, and a bit busy.

Got the results of the X-ray back - fracture of the second toe. Not displaced, so no surgery needed. 6-10 weeks to heal; no activities that might displace it in the meantime.

Monday Jan 1, 2018 #

4 PM

Cycling 56:19 intensity: (2:11 @1) + (17:16 @2) + (25:32 @3) + (11:20 @4) 26.3 km (2:08 / km) +244m 2:03 / km
ahr:128 max:149

Majura Loop anti-c.

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