Training Log Archive: BBIn the 7 days ending Mar 2, 2018:
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Friday Mar 2, 2018 #
MTB 58:59 [3] 16.64 km (3:33 / km) +238m 3:18 / km
ahr:99 max:138
Peleton of 6 (plus a dog) today for the Friday coffee ride to the arboretum and back. 4 of us chose not to do the single tracks and instead focus more on the coffee. Cruisy ride for a change which was nice - need to rest a bit before parkrun on Saturday and 6 hour rogaine on Sunday.
Thursday Mar 1, 2018 #
walking 42:00 [3] 3.89 km (10:48 / km) +202m 8:34 / km
ahr:100 max:118
Walked the pooch to top of Mt Stromlo to meet Liz. Nice autumn weather.
Run 15:11 [3] 3.01 km (5:03 / km) +39m 4:44 / km
ahr:127 max:151 weight:74.5kg
After warming up by walking up Stromlo then changed into running gear to run down (200 metre mainly gradual decent). Achieved another VO2 max best - got to 45 this time - shows garmin must use an algorithm which takes into account average HR and speed. Nice to be able to maintain a good pace with a lower HR - doubt I could do it again on the flat tho. Garmin recorded some climb but I did not see much on the run other than a small rise at the end.
Wednesday Feb 28, 2018 #
ride with Peter 1:34:56 [3] 38.84 km (2:27 / km) +383m 2:20 / km
ahr:117 max:149
Peleton of 5 for the LBG ride and a cool start to the day. Wore my new Lucifer socks - they were a bit hot on the ride home tho. Plenty of chanter = chat + banter. Bike paths were unfortunately often covered by dirt, twigs etc after the heavy rain on Sunday - plus a couple of holes had opened up - need to get more gst funds for ACT so that they are smooth and clean asap - don't want to disappoint visitors from WA.
Won hill sprint after no one attacked until the last moment. Max speed 52.6 km/h.
Won hill sprint after no one attacked until the last moment. Max speed 52.6 km/h.
Tuesday Feb 27, 2018 #
Run 19:16 [3] 3.63 km (5:18 / km) +26m 5:07 / km
ahr:143 max:156 weight:74.5kg
Two parts to the run this morning - a warm up going to the track which resulted in a new VO2max of 44 !! Did 1.58 kms in 5.30 pace to warm up tho a fair bit was gently downhill. Then did a 2km lap of track in 5.10 pace. Also warmed down at a gentle 6.22 pace (not recorded above) on the way home which added another kilometre. Trying not to overdo it this week for parkrun next Saturday.
Monday Feb 26, 2018 #
Strength and conditioning 45:00 [3] 2.0 km (22:30 / km)
Joined Liz for her lakeside exercise machine routine - a series of exercise things set up on LBG near the Canberra yacht club. Mainly good for upper arm/shoulder and core strength. Jogged between points with the pooch keen to sprint. Harder then I expected.
Sunday Feb 25, 2018 #
walking 2:32:50 [3] 9.28 km (16:28 / km) +352m 13:51 / km
From WBL (ie Wide Brown Land sculpture) to top of Black Man and back - carrying 13 kg - practise for the Overland Track - and in the rain - serious rain - about 20 mills fell at least so a real test for wet weather gear - all worked including boots when having to wade thru water on the track and crossing small creeks. Spoke with acejase briefly as crossed paths with him running up Black Mtn as we were descending.
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Saturday Feb 24, 2018 #
Run 25:42 [3] 5.0 km (5:08 / km) +35m 4:58 / km
ahr:151 max:158 weight:74.9kg
Parkrun 4 - new PB (just by 10 seconds) on a warm day. Went thru first km in 4.49 and second in 5.11 - at half way mark in 12.33 - 4th km was hardest. Post run weight was first time below 75 kg for a long time - probably have to starve myself to get a lower weight even tho goal is 70kg!.