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Training Log Archive: O-ing

In the 7 days ending Nov 30, 2022:

activity # timemileskm+mload
  Cycling2 3:04:50 56.43(3:17) 90.82(2:02) 58566.4
  MTB1 1:02:58 8.01(7:52) 12.89(4:53) 23817.3
  Teering1 36:51 2.27(16:13) 3.66(10:04) 13212.0
  Core Stability1 32:006.4
  Total5 5:16:39 66.71 107.36 956102.0
  [1-5]5 5:16:02
averages - weight:73.4kg

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ThFrSaSuMoTuWe

Wednesday Nov 30, 2022 #

Event: ACT Runners Shop Twilight Series #7: Mt Taylor
 
5 PM

Teering race 36:51 intensity: (11:17 @1) + (9:33 @2) + (11:30 @3) + (4:31 @4) 3.66 km (10:04 / km) +132m 8:32 / km
ahr:119 max:142 shoes: Mizuno Wave Rider 21

Mt Taylor. R heel/Achilles still niggling, so went out in runners rather than o-shoes. About 1km in my lower back got really sore, so ran even slower from there.
Doc visit Dec1. Cholesterol 6.4, tri 1.4, HDL 1.4, LDL 4.4
BP 129/76

Moderate 2 - Splits

Monday Nov 28, 2022 #

Note

Enforced rest day. R knee had been OK but has now developed a new pain - this time on top of the patella. Not sure what that is or where from. As well R heel / achilles has been sore the last few days - since O. Still managing to walk 10,000 steps a day.

Sunday Nov 27, 2022 #

9 AM

MTB 1:02:58 intensity: (27:45 @1) + (24:51 @2) + (9:03 @3) + (1:19 @4) 12.89 km (4:53 / km) +238m 4:28 / km
ahr:111 max:145 shoes: Bike: Norco

Bruce Ridge

Saturday Nov 26, 2022 #

9 AM

Cycling 1:07:18 intensity: (19 @0) + (22:08 @1) + (31:44 @2) + (12:40 @3) + (27 @4) 30.96 km (2:10 / km) +227m 2:06 / km
ahr:114 max:143

To Sutton. Light winds N 5 / 10 gust

Cycling 55:13 intensity: (6:10 @1) + (31:35 @2) + (16:04 @3) + (1:24 @4) 25.06 km (2:12 / km) +245m 2:06 / km
ahr:120 max:149

From Sutton

Friday Nov 25, 2022 #

Core Stability 32:00 [1]

Thursday Nov 24, 2022 #

7 PM

Cycling 44:19 intensity: (18 @0) + (16 @1) + (58 @2) + (3:57 @3) + (35:23 @4) + (3:27 @5) 26.8 km (1:39 / km) +74m 1:38 / km
ahr:145 max:166

Stromlo Criterium Vikings C, 22 laps, last. Wind WNW 12/gust 23kmh. A tale of two thirds - the first and last third were at 37.8kmh with an interval where i got lapped and recovered a bit at 30.5kmh. Also got dropped at the bell, so rolled around for 2 laps after that.
9.93km in 15:46, then 4.64km in 9:08 and finally 12.23 in 19:26.

Cycling warm up/down 18:00 [3] 8.0 km (2:15 / km) +40m 2:12 / km
weight:73.4kg

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