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Training Log Archive: O-ing

In the 7 days ending Jan 21, 2018:

activity # timemileskm+mload
  Cycling3 1:48:35 34.85(3:07) 56.08(1:56) 50047.7
  Core Stability1 30:006.0
  Running1 24:23 3.11(7:51) 5.0(4:53)9.8
  Swimming2 20:00 0.25(1:20:28) 0.4(50:00)8.0
  Total5 3:02:58 38.2 61.48 50071.5
  [1-5]5 3:02:53

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MoTuWeThFrSaSu

Sunday Jan 21, 2018 #

Cycling 14:45 [3] 8.0 km (1:51 / km)

At the Novotel gym in Wellington. Put in a few efforts

Swimming 10:00 [3] 0.2 km (50:00 / km)

Island Bay. Bracing

Saturday Jan 20, 2018 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

Masterton, Amble Inn. Pretty bad calf DOMS from elliptical. Hot in NZ.

Thursday Jan 18, 2018 #

Running (Elliptical) 24:23 [3] 5.0 km (4:53 / km)
shoes: ASICS Gel Nimbus 19

Core Stability 30:00 [1]

inc R single leg press 3 times 30kg (Civic machine).

Wednesday Jan 17, 2018 #

5 PM

Cycling race 29:32 intensity: (5 @0) + (27 @1) + (22 @2) + (1:21 @3) + (22:53 @4) + (4:24 @5) 18.29 km (1:37 / km) +174m 1:32 / km
ahr:146 max:170

Stromlo Criterium. Faster, D grade. Thought I was cooked at halfway, but they eased off and I survived. Had a bit of energy near the end and wasn’t going to contest the bunch sprint so went with 1.3 laps to go and survived to the Bell. Couldn’t quite get back on and finished 9th.
C • Impressive speed 3

Cycling warm up/down 18:00 intensity: (9:00 @2) + (9:00 @3) 6.0 km (3:00 / km) +42m 2:54 / km
ahr:120 max:133

Monday Jan 15, 2018 #

5 PM

Cycling 46:18 intensity: (59 @1) + (5:23 @2) + (15:14 @3) + (24:35 @4) + (7 @5) 23.79 km (1:57 / km) +284m 1:50 / km
ahr:135 max:162

Third consecutive ride above 30kmh. Had some help (2.5km at 50kmh downhill with a tail wind) from the same guy I saw two days ago; again he went left at the Sutton turnoff.

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