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Training Log Archive: O-ing

In the 7 days ending Jan 5, 2017:

activity # timemileskm+mload
  Cycling2 2:16:50 36.83(3:43) 59.28(2:19) 99244.8
  Walk1 2:00:00 2.8(42:55) 4.5(26:40) 35048.0
  MTB2 52:49 6.8(7:46) 10.95(4:50) 63119.8
  Teering1 44:26 5.05(8:48) 8.13(5:28) 6722.5
  Running1 29:03 3.01(9:38) 4.85(5:59) 5111.3
  Swimming1 15:00 0.31(48:17) 0.5(30:00)6.0
  Total8 6:38:08 54.81(7:16) 88.21(4:31) 2091152.3
  [1-5]8 6:36:25

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FrSaSuMoTuWeTh

Thursday Jan 5, 2017 #

7 AM

Cycling 54:36 intensity: (8 @0) + (20:41 @1) + (27:43 @2) + (5:51 @3) + (13 @4) 23.44 km (2:20 / km) +382m 2:09 / km
ahr:113 max:141

Wet. HR just plain wrong.

Wednesday Jan 4, 2017 #

5 PM

Teering (Sydney Summer Series) 44:26 intensity: (22 @2) + (6:42 @3) + (32:28 @4) + (4:54 @5) ** 8.13 km (5:28 / km) +67m 5:15 / km
ahr:145 max:165 shoes: Asics GT 2000

Ermington. Inefficient route, scoring 5 points less per km than Cath. L knee taped and still niggling. Got quite sore at 5km, but freed up again. I'd like to do some actual running training in case we go to NZ, so going to continue to try and "run through" the niggles.

Tuesday Jan 3, 2017 #

7 AM

Cycling 1:22:14 intensity: (5 @0) + (12:57 @1) + (23:30 @2) + (26:05 @3) + (19:32 @4) + (5 @5) 35.84 km (2:18 / km) +610m 2:07 / km
ahr:125 max:158

Pacific Bobbo via Pentecost Av. Climb 13:26.

Sunday Jan 1, 2017 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

At Bagnells Beach and the Aquatic centre. Glad I didn't do the water slide.
5 PM

Running 13:20 intensity: (1:39 @1) + (2:58 @2) + (8:00 @3) + (43 @4) 2.33 km (5:44 / km) +40m 5:17 / km
ahr:124 max:154 shoes: Asics GT 2000

Fingal Spit

Running 15:43 intensity: (3:59 @2) + (6:14 @3) + (5:16 @4) + (14 @5) 2.53 km (6:13 / km) +11m 6:05 / km
ahr:132 max:158 shoes: Asics GT 2000

Unplanned

Saturday Dec 31, 2016 #

Note

2016 Review

The left knee continued to niggle all year resulting in a major decrease in running (+O) to 313km, down from 557km in 2015. At less than 1km per day that's really not training is it.

Not badly affected by colds this year but had really bad "chronic allergic rhinitis" in the spring.

Competition: First year M60 yielded a fair harvest - wins in the Aus Champs Long, NZ Long, Middle and Sprint, ACT Long and NSW Middle and Sprint. That is 7 wins from 10 starts. Just thankful that World Masters dual medallist Geoff has stayed in M55 again this year.

Another State League overall win with 5 wins from 8 starts (inc. one mp at QBIII).

Didn't make BigFoot's Metro League Div 1 team.

Skipped the MTBO Aus Champs, so didn't defend the Aus Sprint and Middle titles. NSW Sprint 5th, Middle 3rd, Long 2nd. Bike not well.
Ranking fell from second in M50 last year to ?5th in M60.

Big Pink Rankings - Massive fall from 92 to 170. That was mostly due to losing 4 days of last years XMas 5 days. AP Ranking also dropped but not as badly - 182nd down to 195th, 68.5 down to 61.2.

O-France - 2nd place after one control cost me the win.
Cycling - with 4419km added nearly 1000km compared to 2015 and only just failed to top 2009's 4716km. Notably set an all time record for ascent - 69,000m. Also did 3 bike races including the Gong ride and a 4th place in the Beaumont C grade Criterium.
7 AM

MTB 24:28 intensity: (1:30 @0) + (7:45 @1) + (10:47 @2) + (3:55 @3) + (31 @4) 5.65 km (4:20 / km) +236m 3:35 / km
ahr:111 max:147

8 AM

Walk 2:00:00 [3] 4.5 km (26:40 / km) +350m 19:12 / km

11 AM

MTB 28:21 intensity: (27 @1) + (3:42 @2) + (6:03 @3) + (16:29 @4) + (1:40 @5) 5.3 km (5:21 / km) +395m 3:54 / km
ahr:139 max:168

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