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Training Log Archive: O-ing

In the 7 days ending Mar 17, 2018:

activity # timemileskm+mload
  Cycling4 4:14:28 66.88(3:48) 107.63(2:22) 146293.8
  Core Stability2 1:35:0028.0
  Walk1 1:34:49 3.85(24:37) 6.2(15:18) 18019.0
  Teering1 1:18:19 4.53(17:18) 7.28(10:45) 19939.2
  MTB1 42:45 5.58(7:40) 8.98(4:46) 16310.3
  Water Running4 35:00 0.22(2:40:56) 0.35(1:40:00)13.0
  Running1 20:24 2.52(8:06) 4.05(5:02) 59.1
  Total11 10:20:45 83.57 134.49 2010212.4
  [1-5]11 10:17:41

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SuMoTuWeThFrSa

Saturday Mar 17, 2018 #

1 PM

Teering 1:18:19 intensity: (10 @0) + (40 @1) + (1:25 @2) + (9:51 @3) + (58:11 @4) + (8:02 @5) 7.28 km (10:45 / km) +199m 9:28 / km
ahr:145 max:174 shoes: VJ Bold Super 10R

Collector, M60, 2nd. Tough course and a decent run. But, lost 2 Minutes near the end in the rocks at no 14. Got 2 termites on the way, judged where to go in off them , but still way too early and bumbled around with everyone else.
Meanwhile I’ve slipped 75 places in the pink rankings to 190. Robbed of another scoring run on this because of the BOF/Eventor class not course algorithm.
C • 14 1

Course 3 - Splits

Friday Mar 16, 2018 #

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Core Stability 45:00 [3]

Inc single leg press 100 x 30kg (city machine).
Missed seeing Michael Milton's very impressive World record at the AIS for 5km on crutches - 32:13.69. Added to his 213.65kmh on ski(s) he is darn quick.

Thursday Mar 15, 2018 #

9 AM

Cycling 39:55 intensity: (48 @0) + (4:33 @1) + (16:08 @2) + (16:37 @3) + (1:49 @4) 18.16 km (2:12 / km) +207m 2:05 / km
ahr:121 max:141

12 PM

Cycling 21:08 intensity: (43 @0) + (4:30 @1) + (6:40 @2) + (8:14 @3) + (1:01 @4) 7.55 km (2:48 / km) +90m 2:39 / km
ahr:117 max:142

5 PM

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Wednesday Mar 14, 2018 #

1 PM

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

6 PM

Cycling warm up/down 32:32 intensity: (40 @0) + (10:22 @1) + (13:37 @2) + (3:53 @3) + (3:59 @4) + (1 @5) 11.49 km (2:50 / km) +115m 2:42 / km
ahr:114 max:155

Cycling race (ACT Champs) 18:56 intensity: (1:29 @3) + (17:22 @4) + (5 @5) 11.01 km (1:43 / km) +108m 1:38 / km
ahr:141 max:156

Stromlo, Criterium, Masters 7. A very small field but Tony made it an honest race. He dropped the Masters 9 guys on lap 3 and kept the pace high on the home straight, leaving me to lead on the back straight. This developed into a pattern which I was happy with because it meant I was in the lead going into the last few uphill corners before the finish straight. So I duly put the hammer down on the last lap and had enough of a gap in the straight to hold him off.

Tuesday Mar 13, 2018 #

10 AM

Running warm up/down 20:24 intensity: (1 @0) + (26 @1) + (53 @2) + (8:36 @3) + (10:21 @4) + (7 @5) 4.05 km (5:02 / km) +5m 5:00 / km
ahr:136 max:163 shoes: Asics Kayano 22

L knee fine.

Core Stability 50:00 [1]

Including 115 x 52.5kg single leg press. Struggled with L knee - sore.
4 PM

MTB 42:45 intensity: (20 @0) + (26:49 @1) + (13:26 @2) + (2:10 @3) 8.98 km (4:46 / km) +163m 4:22 / km
ahr:107 max:133

Monday Mar 12, 2018 #

11 AM

Cycling 2:21:57 intensity: (3:53 @1) + (33:58 @2) + (1:26:49 @3) + (16:05 @4) + (1:12 @5) 59.42 km (2:23 / km) +942m 2:13 / km
ahr:129 max:144

Uriarra - Cotter

Water Running 5:00 [1] 0.05 km (1:40:00 / km)

L knee sore

Sunday Mar 11, 2018 #

11 AM

Walk 32:49 intensity: (22 @0) + (32:02 @1) + (23 @2) + (2 @3) 2.0 km (16:25 / km) +50m 14:35 / km
ahr:95 max:133 shoes: ASICS Gel Nimbus 19

Walk 1:02:00 [1] 4.2 km (14:46 / km) +130m 12:47 / km
ahr:82 max:117 shoes: ASICS Gel Nimbus 19

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