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Training Log Archive: O-ing

In the 7 days ending Aug 18, 2014:

activity # timemileskm+mload
  Core Stability3 1:50:0022.0
  Cycling2 1:43:23 29.35(3:31) 47.24(2:11) 48539.5
  Teering3 1:08:37 6.75(10:10) 10.86(6:19) 22217 /21c80%34.4
  Running2 24:00 2.49(9:39) 4.0(6:00) 208.4
  Total10 5:06:00 38.59 62.1 72717 /21c80%104.3
  [1-5]10 5:05:44
averages - weight:75.9kg

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Monday Aug 18, 2014 #

Core Stability 30:00 [1]
(sick)

At physios. Although L knee much improved, it is still painful on one leg squats and step downs.
Got another cold on Saturday - blocked/runny nose, sore throat. No effect on lungs as yet.

Sunday Aug 17, 2014 #

11 AM

Teering race (State League) 35:04 [4] **** 5.23 km (6:42 / km) +105m 6:06 / km
spiked:17/21c shoes: VJ Bold

The Tank Paddock, Minmi. Okm 4.5/105m,GPS 66m. Difficult course but a good one. Paula's tape must be working - no knee pain during the event at all. Four sub-minute mistakes was not too bad, but showed systemic failings: two bad compass directions drifting left, and two failure to read where the control was in the circle.
Note: Cath got ahead of me on time early again; this time just after no. 4.
12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: VJ Bold

Decent warm up, stagger afterwards.

Saturday Aug 16, 2014 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
weight:76kg shoes: ASICS Gel Nimbus 15 white

10 AM

Teering race (State League) 17:29 intensity: (16 @1) + (12 @2) + (2:00 @3) + (12:49 @4) + (2:12 @5) 3.02 km (5:48 / km) +41m 5:26 / km
ahr:144 max:158 shoes: ASICS Gel Nimbus 15 white

Booragul Campus. Part 1. Taped the L knee and avoided shooting pains. Just a bit dodgy going up hillor up steps. Not running fast and made two mistakes: didn't read ahead 4-5 and ran towards the impassable fence for too long and couldn't read detailnear 9. Both around 30 secs. Scraped in a head of Malcolm Roberts by 11 seconds.
1 PM

Teering race (State League) 16:04 [4] 2.61 km (6:09 / km) +76m 5:22 / km
shoes: ASICS Gel Nimbus 15 white

Glendale TAFE, The Old Steam Tram. Part 2. Okm 2/GPS 46m. On Paula's advice, taped the ITB as well and felt better running. Great area, course. Messed up the long leg to 12, otherwise OK.

Thursday Aug 14, 2014 #

8 AM

Cycling 55:23 intensity: (10 @0) + (9:40 @1) + (24:11 @2) + (16:16 @3) + (5:06 @4) 23.24 km (2:23 / km) +245m 2:16 / km
ahr:120 max:148 weight:75.8kg

Lane Cove 2 laps. Easy spin, small chain ring.

Wednesday Aug 13, 2014 #

Core Stability 20:00 [1]
(injured)

At Physio. Trying to get Left knee sorted so that i can run an Oz Carnival with a reasonable preparation, unlike the last six, stretching back to Easter 2011, which was when I last had a good lead up.
2014 Easter - Back (DNS)
2013 Oz - R Foot bruising in August which took six months to repair
2013 Easter - Unfit, basically six months off running (only 38km) after 2012 Oz
2012 Oz - Horrible cold for Aug-Sep. Wrecked Achilles during carnival.
2012 Easter - Ankle operation due (DNS)
2011 Oz - Cold 1 week before the start
12 PM

Cycling (Spin) 48:00 intensity: (6 @0) + (1:23 @1) + (8:11 @2) + (8:40 @3) + (28:48 @4) + (52 @5) 24.0 km (2:00 / km) +240m 1:54 / km
ahr:137 max:160

No issues with the knee on the spin bike

Tuesday Aug 12, 2014 #

Core Stability (Pilates) 1:00:00 [1]
(injured)

Lighter session. L knee has been dodgy for a week now, mainly going down steps or on "takeoff". Cycling was OK.

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