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Training Log Archive: O-ing

In the 7 days ending Mar 20, 2016:

activity # timemileskm+mload
  Cycling2 4:53:35 84.26(3:29) 135.6(2:10) 200096.1
  Teering1 41:35 2.1(19:49) 3.38(12:19) 8117.6
  Swimming1 20:45 0.59(34:54) 0.96(21:41) 464.1
  Running1 14:00 1.24(11:16) 2.0(7:00) 104.2
  Total5 6:09:55 88.2(4:12) 141.94(2:36) 2137122.0
  [1-5]5 6:05:15

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MoTuWeThFrSaSu

Sunday Mar 20, 2016 #

9 AM

Cycling 2:52:53 intensity: (15 @0) + (18:14 @1) + (1:26:24 @2) + (55:59 @3) + (11:34 @4) + (27 @5) 84.63 km (2:03 / km) +1028m 1:56 / km
ahr:122 max:171

Mt Annan - H. Didn't want to run two days in a row and was already pretty creaky after yesterday. So took the bike out to MetroLeague and rode home along the M7 bike path. That was really good until it finished at a poorly signposted T junction on Old Windsor Road. Block headwind really started to fatigue me after that.

Saturday Mar 19, 2016 #

Event: NSW State League #1 - Wattle Ridge
 
1 PM

Teering race (State League) 41:35 intensity: (24 @1) + (5:01 @2) + (21:53 @3) + (13:36 @4) + (41 @5) 3.38 km (12:19 / km) +81m 11:00 / km
ahr:133 max:159 shoes: Salomon Spike Cross

Wattle Ridge, Hill Top. Okm 2.9. Finally had a fairly good run at this tricky venue. Very good course. Minimal mistakes - wrong line of rocks at 7, followed the bent control line at 9 was about it. Took it slow as I had made loads of errors here previously. How slow I found out at the finish with many people faster on longer courses.
EDIT Well I didn't realise how bad - the Pink rankings says it was my 4th worst run in the last year.
2 PM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km) +10m 6:50 / km
shoes: Salomon Spike Cross

Thursday Mar 17, 2016 #

11 AM

Cycling 2:00:42 intensity: (7 @0) + (30:59 @1) + (46:25 @2) + (37:04 @3) + (6:07 @4) 50.97 km (2:22 / km) +972m 2:10 / km
ahr:117 max:148

L knee fine (but L achilles sore ?? where did that come from?). Met Jock at the top of Bobbin Head.

Monday Mar 14, 2016 #

5 PM

Swimming 20:45 intensity: (4:18 @0) + (13:51 @1) + (1:36 @2) + (1:00 @3) 0.96 km (21:41 / km) +46m 17:30 / km
ahr:93 max:136

Includes 250m in 5:20 to start (then alternate breastroke/crawl/water running)

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