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Training Log Archive: O-ing

In the 7 days ending Dec 23, 2015:

activity # timemileskm+mload
  Cycling3 3:01:24 40.35(4:30) 64.94(2:48) 77162.7
  MTB2 1:08:19 11.1(6:09) 17.87(3:49) 20021.3
  Running1 38:43 3.64(10:38) 5.86(6:36) 21315.5
  Teering2 27:11 3.2(8:30) 5.15(5:17) 10218.0
  Total6 5:15:37 58.3(5:25) 93.82(3:22) 1286117.6
  [1-5]6 5:13:54

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ThFrSaSuMoTuWe

Wednesday Dec 23, 2015 #

4 PM

Running 38:43 intensity: (9 @0) + (3:02 @1) + (8:12 @2) + (12:53 @3) + (14:10 @4) + (17 @5) 5.86 km (6:36 / km) +213m 5:35 / km
ahr:130 max:155 shoes: ASICS Kayano 20

Port Macquarie, Shelly Beach to Lighthouse lookout, with Cath. A tree fell, blocking our path back.
C • Tree fall 4

Monday Dec 21, 2015 #

12 PM

Cycling (MTB) 1:20:32 intensity: (6 @0) + (18:50 @1) + (33:53 @2) + (26:57 @3) + (46 @4) 24.7 km (3:16 / km) +250m 3:06 / km
ahr:114 max:141

MTB 20:00 [3] 5.0 km (4:00 / km) +50m 3:49 / km

Sunday Dec 20, 2015 #

3 PM

MTB 48:19 intensity: (1:28 @0) + (15:37 @1) + (24:59 @2) + (5:29 @3) + (46 @4) 12.87 km (3:45 / km) +150m 3:33 / km
ahr:110 max:144

Port Macquarie. Some singletrack, some rough trail (assigned the rest to Cycling-MTB)

Cycling (MTB) 45:00 [3] 15.0 km (3:00 / km) +153m 2:51 / km

Saturday Dec 19, 2015 #

Event: Big Foot Sprints XVIII
 
9 AM

Teering race 13:24 intensity: (17 @1) + (6 @2) + (6 @3) + (1:16 @4) + (11:39 @5) **** 2.59 km (5:11 / km) +47m 4:45 / km
ahr:158 max:181 shoes: ASICS Kayano 20

Big Foot Sprints, Bicentennial Park, West Pymble. 7th, good run although the last couple of climbs were slow (8:30 min/km!). Got past Gordon on the way to 3, but stopped at the wrong track junction and he got back ahead (-5s).
10 AM

Teering race 13:47 intensity: (10 @1) + (4 @2) + (21 @3) + (1:49 @4) + (11:23 @5) 2.56 km (5:23 / km) +55m 4:51 / km
ahr:159 max:171 shoes: ASICS Kayano 20

Big Foot Sprints, Bicentennial Park, West Pymble, Final, MP. Backing up was tough, had no zip. James McQuillan who started 1 second in front was out of sight by no. 2 and I spent the next 14 controls on my own. Coming in to no. 6 I thought OK, its not the one we got already; its on the right not the left. Got there and looked right, no flag. So punched the one on the left; but no - that can't be right. Went back over to the right, checked the seat carefully, no. Went down a bit further and into the bushes - yep. Charged off, and hence a bigger mistake awaits. 7 and 8 were both on similar buildings, I only got one of them (7) before heading off to 9. Should have planned better on the road run to 6; and should have twigged when I thought to myself "its a long way to this bridge".
Went the wrong way to 16 (-20s) and Greg Barbour caught me there and passed on the way to 17. Not much I could do to get back past, and no point anyway (not that I realised).

Course 1 - Splits

Sprint pursuit - Splits

Thursday Dec 17, 2015 #

5 PM

Cycling 55:52 intensity: (6:57 @1) + (20:38 @2) + (21:01 @3) + (7:16 @4) 25.24 km (2:13 / km) +368m 2:04 / km
ahr:123 max:148

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