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Training Log Archive: O-ing

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Cycling5 6:11:20 96.86(3:50) 155.89(2:23) 2674
  Core Stability3 1:54:47 1.2 1.93 55
  Total7 8:06:07 98.06 157.81 2729
  [1-5]6 7:17:56

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

3 PM

Cycling 50:43 intensity: (30 @0) + (3:40 @1) + (13:29 @2) + (21:00 @3) + (12:04 @4) 23.3 km (2:11 / km) +415m 2:00 / km
ahr:127 max:149

Core Stability 10:00 [1]

4 PM

Core Stability 44:47 [0] 1.93 km (23:15 / km) +55m 20:21 / km

Saturday Oct 22, 2016 #

6 AM

Cycling 2:13:49 intensity: (1:20 @0) + (34:30 @1) + (55:53 @2) + (37:15 @3) + (4:25 @4) + (26 @5) 56.44 km (2:22 / km) +882m 2:12 / km
ahr:117 max:160

"I am the one in 10". That's right, just me and nine other cyclists: that is all I saw for the whole ride. It was over an hour before I saw my first cyclist - just one on the Akuna circuit outnumbered by the three bush turkeys. I saw a few more on the way back to make 9, but nobody riding my direction - I wasn't passed and didn't pass anyone. And it didn't rain, just started sprinkling when I got back as far as Gordon. Climbs - Akuna East 12:50, McCarrs 10:05.

Thursday Oct 20, 2016 #

8 AM

Cycling 35:50 intensity: (22 @0) + (2:55 @1) + (7:50 @2) + (23:45 @3) + (58 @4) 14.57 km (2:28 / km) +284m 2:14 / km
ahr:125 max:141

4 PM

Cycling 42:55 intensity: (10 @0) + (2:52 @1) + (2:43 @2) + (9:57 @3) + (26:58 @4) + (15 @5) 19.67 km (2:11 / km) +326m 2:01 / km
ahr:136 max:162

Tailwind home and a traffic free bus lane on Epping Road = fast.

Tuesday Oct 18, 2016 #

9 AM

Cycling 1:48:03 intensity: (1:02 @0) + (16:59 @1) + (41:41 @2) + (39:40 @3) + (8:37 @4) + (4 @5) 41.91 km (2:35 / km) +767m 2:22 / km
ahr:120 max:155

Slow solo Bobbin. Saw the Sphinx.

Monday Oct 17, 2016 #

Core Stability (Pilates ) 1:00:00 [3]

220 on mat. 40 lite hammies, 10 strong. Reformer on 3.5, 40 each. Arms, legs, singles on 2. Slidies on 1.75, 15 narrow, lunges, wide and narrow again.

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