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Training Log: nicki

In the last 7 days:

activity # timemileskm+m
  Road Biking3 6:50:00 102.53(15.0/h) 165.0(24.1/h) 250
  Crossfit/Gym/Weights/Core3 2:05:00
  Running2 1:50:00 11.5(9:34) 18.5(5:57)
  Walking1 1:35:00 6.21(3.9/h) 10.0(6.3/h)
  Orienteering1 45:00 5.28(8:31) 8.5(5:18) 75
  Total7 13:05:00 125.52 202.0 325
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Sunday Jan 20 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

18-15-12-9-6-3 calories on assault bike (0:30 RI)

4 rounds
30 m walking lunges with 10 kg overhead
30 box jumps
20 wall balls
10 pushups

core tabata
bicep superset

Saturday Jan 19 #

Road Biking 2:10:00 [3] 52.0 km (24.0 kph) +75m

To Freo and back for coffee at Il Cibo. Left a bit late this morning considering how hot it is going to be. By the time we got home around 9.30, it felt like my head was going to explode from the ferocity of the the sun on my forehead. Already about 35 degrees!!! It's going to be a stinker today.

Forgot sunscreen before leaving the house but thank goodness for Australia - free sunscreen from the surf lifesavers at Floreat beach.

There were just so many people the entire length of the coastline.

Orienteering 45:00 [3] 8.5 km (5:18 / km) +75m 5:04 / km

I think the shortest route was about 8.1 km. 36 degree afternoon. Hilly terrain. Nearly died. Resuscitated by beach swim at end, but 3 hrs later my head still feels like it will explode.

Friday Jan 18 #

Running 30:00 [3] 5.0 km (6:00 / km)

Easy morning run with Daryl and Linda at Busso

Crossfit/Gym/Weights/Core 20:00 [3]

Thursday Jan 17 #

Running 1:20:00 [3] 13.5 km (5:56 / km)

Beach run

Wednesday Jan 16 #

Road Biking 2:35:00 [3] 61.0 km (23.6 kph) +100m

Tuesday Jan 15 #

Crossfit/Gym/Weights/Core 45:00 [3]

Monday Jan 14 #

Road Biking 2:05:00 [3] 52.0 km (25.0 kph) +75m

Down to Freo and back

Walking 1:35:00 [3] 10.0 km (6.3 kph)

Bridges Walk with Liz

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Recent Weeks:

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Ending
Training hours by intensity
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14
Jan 26
Jan 19
Jan 12
Jan 5
Dec 29, 2018

Week
Ending
Training hours by activity
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14
Jan 26
Jan 19
Jan 12
Jan 5
Dec 29, 2018

Week
Ending
Training kilometers by activity
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210
Jan 26
Jan 19
Jan 12
Jan 5
Dec 29, 2018

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