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Training Log Archive: Boltboi

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  MTBO3 3:59:57 35.18(6:49) 56.62(4:14) 1116
  Road Cycling2 2:01:23 36.41(3:20) 58.6(2:04) 173
  running1 27:31 2.96(9:17) 4.77(5:46) 32
  Total6 6:28:51 74.55(5:13) 119.98(3:14) 1321
  [1-5]6 6:26:15

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

MTBO race (Australian Long) 2:12:25 intensity: (15 @0) + (3:06 @1) + (13:45 @2) + (39:28 @3) + (1:15:13 @4) + (38 @5) 30.8 km (4:18 / km) +820m 3:48 / km
ahr:157 max:174 shoes: SP Epic Marathon 2014

Saturday Oct 15, 2016 #

9 AM

MTBO race (Aus Sprint) 40:56 intensity: (17 @0) + (4 @1) + (3 @2) + (30 @3) + (14:18 @4) + (25:44 @5) 10.0 km (4:06 / km) +78m 3:56 / km
ahr:173 max:188 shoes: Scott Scale 29er

1 PM

MTBO race (Aus Middle) 1:06:36 intensity: (4 @0) + (6 @1) + (14 @2) + (5:24 @3) + (39:10 @4) + (21:38 @5) 15.82 km (4:13 / km) +218m 3:56 / km
ahr:169 max:180 shoes: Scott Scale 29er

Tuesday Oct 11, 2016 #

7 AM

Road Cycling (commute) 55:45 intensity: (25 @0) + (42 @1) + (1:16 @2) + (14:13 @3) + (36:53 @4) + (2:16 @5) 29.3 km (1:54 / km) +92m 1:52 / km
ahr:161 max:177 shoes: Giant Propel Adv Pro 0

Picked up the usual KD cycle crew riding up the cycle path from BP Baldivis. Pace was solid until just before Anketell Rd when the lead rider dropped back. I just presumed he was just hiding seeing he had done a fair stint at the front. Then the guy in front of me peeled off as he was taking the Anketell exit so i had to close the gap. Just after the underpass the woman in front of me peeled off as it turned out the lead guy had stopped. The others then pulled over leaving me to continue on without a draft :-(
3 PM

Road Cycling (commute) 1:05:38 intensity: (1:35 @0) + (57 @1) + (57 @2) + (12:10 @3) + (47:11 @4) + (2:48 @5) 29.3 km (2:14 / km) +81m 2:13 / km
ahr:161 max:175 shoes: Giant Propel Adv Pro 0

Spotted Pete Shanley loitering the cycle path just down from Cockburn Central. Rode with him having a yarn until Anketell Rd before he decided to turn around and head back to the Raffles where his car was parked. Cruisy ride home from then. Tank empty from a busy day and minimal food.

Monday Oct 10, 2016 #

4 PM

running (Pram run) 27:31 intensity: (38 @1) + (1:08 @2) + (1:52 @3) + (12:30 @4) + (11:23 @5) 4.77 km (5:46 / km) +32m 5:35 / km
ahr:168 max:183 shoes: Asics Gt 2000 16B

Interrupted run due to a hungry passenger. Had to squeeze the run in before his dinner time which caused a hungry boy to be upset on the second half of the run

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