In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Spin Bike||3|| 3:30:00|| 24.85|| 40.0|
| ||Cycling||1|| 1:15:00|| 19.88||(3:46)|| 32.0||(2:21)|| 150|
| ||Strength & Conditioning||1|| 1:00:00|
| ||Orienteering||1|| 47:06|| 3.6||(13:04)|| 5.8||(8:07)|| 200|
| ||Running||1|| 10:00|| 0.75||(13:25)|| 1.2||(8:20)|
| ||Total||6|| 6:42:06|| 49.09|| 79.0|| 350|
Cycling (Ride to work) 1:15:00  32.0 km (2:21 / km) +150m 2:17 / km
Rode strong today. No wind at all, and a great temp at 9degs. Quiet roads on the whole. Just a few spastic pedestrians in London city who clearly have never ridden a bike - one woman shouted at me as I went through an orange light on the approach to London Bridge. She was trying to jump the light, and expected me to stop and wait for her on an uphill. Clearly she's never had to click into cleats on an uphill!!!
Strength & Conditioning (M-Pump) 1:00:00 
Lowered the weights today as I figured I'd lost a bit of strength since I last did this session. Felt ok as a result.
Spin Bike 1:30:00  40.0 km (2:15 / km)
Awesome session - soaked by halfway and worked really hard with DD. Unbelievable that he's already doing 90mins, just 2 weeks after knee surgery.
Why am I not jetlagged in this direction? Sleeping 8hrs/night now that I'm back, whereas for the whole 2 weeks in Aus, 1:48am was my daily wakeup time...
Running warm up/down 10:00  1.2 km (8:20 / km)
Orienteering race (Green course @ Millbank) 47:06  ** 5.8 km (8:07 / km) +200m 6:56 / km
Good little green course on Millbank which is a physically, if not technically, challenging area. I ran out of puff as soon as the climb started - one thing I've learned about this map, you start at the top, and what goes down, ALWAYS comes back up, but seemingly much, much worse! So I walked up all the hills. Wasn't well at the finish - not sure if I've eaten something bad, but, well, the less said, the better.
I don't usually like running within 48hrs of a long-haul flight, but I do like Millbank, and the course setter is my favourite SAX setter. Given my body's reaction to the run tho, I probably should have rested today.
Back in the UK tomorrow.
DD's bday is on Monday so I've brought him back a 1kg box of aussie Nutri Grain cereal which is his favourite (only aussies know what proper Nutri Grain is. It's NOT the muesli fruit bar rubbish "nutri grain" you get in the UK!!!)
Managed a bit of exercise while in Sydney, including 12:54 for a 3k time trial one night. Pleased with that! (calf immediately whinged tho, so that was the only run I did during the 2 weeks).
Spin Bike (Fitness First Pitt St) 1:00:00 
The spin instructor was adamant that I'm a road cyclist, so took my photo at the end for the club magazine.... Hmmm... He showed me the previous spinner he photographed for the same mag the previous week from one of his classes - it was Trent Renshaw, Mark's cousin, and he was previously in the Canadian Tri squad. Apparently.
all weeks |