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Training Log Archive: O-ing

In the 7 days ending Mar 10, 2016:

activity # timemileskm+mload
  Running3 2:25:38 15.23(9:34) 24.5(5:57) 18556.5
  Swimming3 43:56 0.69(1:03:52) 1.11(39:41)17.0
  Cycling1 35:00 8.89(3:56) 14.3(2:27) 13514.4
  Water Running2 31:40 0.39(1:20:54) 0.63(50:16)7.2
  MTB1 29:00 4.23(6:52) 6.8(4:16) 5011.6
  Teering1 28:08 2.07(13:36) 3.33(8:27) 10112.6
  Total9 5:13:22 31.49(9:57) 50.67(6:11) 471119.2
  [1-5]9 5:05:39

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Thursday Mar 10, 2016 #

7 AM

Running 41:02 intensity: (1:33 @1) + (6:30 @2) + (29:36 @3) + (3:23 @4) 7.5 km (5:28 / km) +20m 5:24 / km
ahr:128 max:144 shoes: ASICS Kayano 20

Ardlethan State Forest (South). Stayed on tracks. L knee played up and sore after. Then I got the paper and there was a death notice for my knee doctor - Ken Crichton. Sad.
C • That's sad news 3

Wednesday Mar 9, 2016 #

8 AM

Running 57:01 intensity: (1 @0) + (2:13 @1) + (16:27 @2) + (26:39 @3) + (11:41 @4) 8.77 km (6:30 / km) +67m 6:16 / km
ahr:128 max:149 shoes: ASICS Kayano 20

Ardlethan State Forest. Only one track; woods mainly runnable, bit of light green, some stony parts, some low rock detail, subtle contours. Nice and warm (30 ahead of 38).
6 PM

Swimming 3:56 intensity: (1:20 @1) + (2:36 @2) 0.31 km (12:49 / km)
ahr:71 max:88

Ardlethan. This was on autopause, so changed that.

Water Running 16:40 intensity: (7:12 @0) + (9:04 @1) + (24 @2) 0.43 km (38:46 / km)
ahr:82 max:122

Includes some swimming.

Tuesday Mar 8, 2016 #

Swimming 20:00 [3] 0.5 km (40:00 / km)

Monday Mar 7, 2016 #

Swimming 20:00 [3] 0.3 km (1:06:40 / km)

Includes some water running.

Sunday Mar 6, 2016 #

Event: Sydney Sprint Series 2016 Race #9 - North Ryde
 
10 AM

Teering race (ACT Champs) 28:08 intensity: (30 @0) + (2:36 @1) + (3:21 @2) + (4:46 @3) + (13:51 @4) + (3:04 @5) 3.33 km (8:27 / km) +101m 7:20 / km
ahr:136 max:165 shoes: Salomon Spike Cross

Honeysuckle Creek Course 3, Entry on the Day. Drillers called an RDO for today late yesterday, so stayed in Canberra and went to this. Very good course and pretty runnable terrain. Bamboozled myself at 1, but reasonable after that.
Note: This was the longest course available on EOD, 1 below my age class. So non-competitive. A long way to come for a meaningless run.

Water Running 15:00 [2] 0.2 km (1:15:00 / km)

Includes some swimming (even 50m in 55 seconds).

Course 3 MIDDLE - Splits

Saturday Mar 5, 2016 #

Event: 2016 ACT Autumn Classics Sprint & Middle Champs
 

MTB 29:00 [3] 6.8 km (4:16 / km) +50m 4:07 / km

Bruce Ridge
2 PM

Cycling (MTB) 35:00 intensity: (31:00 @3) + (4:00 @4) 14.3 km (2:27 / km) +135m 2:20 / km
ahr:124 max:146

Friday Mar 4, 2016 #

8 AM

Running 47:35 intensity: (2:23 @1) + (13:59 @2) + (15:02 @3) + (16:07 @4) + (4 @5) 8.23 km (5:47 / km) +98m 5:27 / km
ahr:131 max:156

Cocuparra NP. Better for walking than running where I was.

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