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Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:28:44 35.39(4:12) 56.95(2:37) 1029
  Core Stability1 25:00
  Teering1 20:15 1.9(10:39) 3.06(6:37) 4815 /20c75%
  Rowing1 19:51 2.17(9:08) 3.5(5:40)
  Running1 8:00 0.62(12:52) 1.0(8:00) 20
  Total4 3:41:50 40.09 64.51 109715 /20c75%
  [1-5]4 3:39:33
averages - weight:76kg
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1:45
0:00
SuMoTuWeThFrSa

Thursday Nov 23 #

Rowing 19:51 [3] 3.5 km (5:40 / km)

Core Stability 25:00 [1]

I've lost strength in the single leg press - could only do 4 x 20 times 45kg.

Wednesday Nov 22 #

8 AM

Cycling 43:40 intensity: (1:28 @0) + (19:04 @1) + (17:14 @2) + (5:17 @3) + (37 @4) 14.94 km (2:55 / km) +282m 2:40 / km
ahr:109 max:144

Really struggled on the steep Sydney hills.

Tuesday Nov 21 #

6 AM

Cycling 1:45:04 intensity: (49 @0) + (24:10 @1) + (31:02 @2) + (33:45 @3) + (15:18 @4) 42.01 km (2:30 / km) +747m 2:18 / km
ahr:119 max:152

Bobbin Head (15:02 for the climb, just 13 seconds off the slowest on record and way behind the 10:41 PB).

Monday Nov 20 #

Note
(rest day)

Enforced rest - raining in Sydney and DOMS in the calves.

Sunday Nov 19 #

10 AM

Teering race (NSW Champs) 20:15 intensity: (19 @1) + (7 @2) + (26 @3) + (9:19 @4) + (10:04 @5) **** 3.06 km (6:37 / km) +48m 6:08 / km
ahr:152 max:176 spiked:15/20c weight:76kg (injured) shoes: ASICS DS Racer

Pymble Ladies College. M60, 1st. Taped R knee, a bit wobbly in the warm up but not too bad once the racing adrenaline kicked in. Good to see some 4 min/km speeds in there. Dithering a lot in the complex buildings, but got most of the routes right and didn't make any outright errors. Managed to hold off James L by a minute.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: ASICS DS Racer

Slow warm up (could only walk warming down).

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Next Up

  • 5w, 1d: 2017 Year Review Another year blighted by injury and an operation. The injuries started early - March 1 pulled my first ever hamstring - low down behind the R knee - foreshadowing things to come. That injury cruelled the ACT Sprint (finished only by hopping), ACT Middle (DNS) and more importantly Oceania NZ, and and any thoughts of staying on fror WMOC. Still managed to finish first Aussie in Oceania S, M and L but got dumped from the Relay team. Seemed to clear up and managed to win...
  • 8w, 4d: Sprint Canberra (5 day entry) ?
  • 29w, 0d: 70th Jukola Relay ?
  • All Upcoming

Injuries

SickOther116+days
R KneeOther165+days
R Lower LegAchilles Tendonitis447+days
L KneeIliotibial Band Syndrome696+days
R EyeForeign Body / Abrasion1,021+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:3010.6km66%
projected:3360.5km74%
Running
+ Teering
500km
actual:337.1km67%
projected:376.3km75%
Core Stability 50:00:00
actual:55:22:00110%
projected:61:48:03123%

Reports

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  • Dec 31 [5w, 1d]: 2017 Year Review Another year blighted by injury and an operation. The injuries started early - March 1 pulled my first ever hamstring - low down behind the R knee - foreshadowing things to come. That injury cruelled the ACT Sprint (finished only by hopping), ACT Middle (DNS) and more importantly Oceania NZ, and and any thoughts of staying on fror WMOC. Still managed to finish first Aussie in Oceania S, M and L but got dumped from the Relay team. Seemed to clear up and managed to win...
  • Jan 24, 2018 [8w, 4d]: ? - Sprint Canberra (5 day entry)
  • Jun 16, 2018 [29w, 0d]: ? - 70th Jukola Relay BF?

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