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Training Log Archive: O-ing

In the 7 days ending Jan 15, 2017:

activity # timemileskm+mload
  Cycling3 3:20:58 52.82(3:48) 85.01(2:22) 153071.6
  Walk2 1:19:53 3.21(24:52) 5.17(15:27) 9515.5
  Teering2 1:11:10 5.76(12:22) 9.26(7:41) 23314 /19c73%32.3
  MTB1 41:57 5.86(7:09) 9.43(4:27) 649.4
  Core Stability1 20:008.0
  Swimming1 15:00 0.31(48:17) 0.5(30:00)6.0
  Water Running1 14:30 0.19(1:17:47) 0.3(48:20)5.3
  Total10 7:23:28 68.15 109.67 192114 /19c73%148.0
  [1-5]10 7:08:04
averages - weight:75.1kg

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove
 
10 AM

MTB 41:57 intensity: (7:16 @0) + (17:52 @1) + (16:03 @2) + (46 @3) 9.43 km (4:27 / km) +64m 4:18 / km
ahr:95 max:133

Narrabeen Loop with the O'Dowds
5 PM

Teering race (Sprint Series) 19:29 intensity: (18 @0) + (10 @1) + (6 @2) + (1:00 @3) + (15:38 @4) + (2:17 @5) *** 3.55 km (5:30 / km) +52m 5:07 / km
ahr:146 max:162 spiked:14/19c weight:75.4kg shoes: Asics GT 2000

Mort Bay Dock, Birchgrove. Ran pretty well. Lost a bit of time at 13 as the printed number obscured an impassable wall.
The splits tell a slightly different story. Sluggish start and very few top-10 splits, but consistent enough to get 10th.
Note: as well as the non-transparent course overprint the other silly thing was the use of oversize A4 paper - when the black outline around the map was A4 size!

Sprint #2 - Splits

Saturday Jan 14, 2017 #

Walk 25:00 [1] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Asics GT 2000

Crimson circuit with a stop to play on the dangerous cliffs.

Friday Jan 13, 2017 #

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

Water Running 14:30 intensity: (10:00 @2) + (3:00 @3) + (1:30 @5) 0.3 km (48:20 / km)

Thursday Jan 12, 2017 #

Core Stability 20:00 [3]

At physio. In reasonable shape; still a bit off centre. L knee, R achilles OK, but still dodgy.
7 AM

Cycling 39:33 intensity: (1 @0) + (15:13 @1) + (15:20 @2) + (4:47 @3) + (4:12 @4) 14.65 km (2:42 / km) +267m 2:28 / km
ahr:115 max:146

5 PM

Cycling 47:11 intensity: (40 @0) + (10:25 @1) + (24:55 @2) + (10:00 @3) + (1:11 @4) 19.58 km (2:25 / km) +317m 2:14 / km
ahr:115 max:148

Well, there is a first time for everything, so when I clocked Desperate Dan coming towards me I knew that having both cycled on the Epping Road Bike Path for the last 6 years at last I had met Undy. Waved happily and got a gargled ooiinnggg in reply.

Wednesday Jan 11, 2017 #

Event: Sydney Summer Series #15 - Pennant Hills
 
5 PM

Teering race (Sydney Summer Series) 51:41 intensity: (2:39 @1) + (7:44 @2) + (11:05 @3) + (30:11 @4) + (2 @5) 5.72 km (9:03 / km) +181m 7:48 / km
ahr:136 max:156 weight:74.7kg shoes: Asics GT 2000

Scout Hall, Thornleigh - Pennant Hills. Too rocky for me and stuffed up the route choice majorly - ran to 22 and 23 as an out and back, which featured an 11 minute split to get back to 24. Then missed the unmapped track which went straight between 25 and 26. So 7 minutes late and finished 40th of 115.

Tuesday Jan 10, 2017 #

9 AM

Cycling 1:54:14 [3] 50.78 km (2:15 / km) +946m 2:03 / km

Kuringai Wildflower Gardens to West Head return. McCarrs in 10:18. Big L knee twinge at 49km and another getting back in the car.
Nearly ran over a lyre bird at the Willunga trail head.

Monday Jan 9, 2017 #

4 PM

Walk 54:53 intensity: (7:09 @0) + (46:14 @1) + (58 @2) + (26 @3) + (6 @4) 3.17 km (17:19 / km) +45m 16:10 / km
ahr:85 max:147

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