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Training Log Archive: O-ing

In the 7 days ending Mar 1, 2017:

activity # timemileskm+mload
  Cycling4 5:42:14 102.21(3:21) 164.49(2:05) 1697109.7
  Core Stability2 50:0010.0
  Running2 28:52 3.73(7:44) 6.0(4:48) 2110.6
  Teering1 22:59 2.91(7:54) 4.68(4:54) 2319 /22c86%12.5
  Water Running1 15:00 0.31(48:17) 0.5(30:00)4.5
  Swimming1 12:30 0.31(40:14) 0.5(25:00)5.0
  Total9 7:51:35 109.47 176.18 174119 /22c86%152.3
  [1-5]9 7:48:59
averages - weight:72.3kg

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ThFrSaSuMoTuWe

Wednesday Mar 1, 2017 #

Event: ACT Twilight #15, Waramanga
 
5 PM

Teering race 22:59 intensity: (10 @1) + (57 @2) + (1:33 @3) + (13:16 @4) + (7:03 @5) *** 4.68 km (4:54 / km) +23m 4:47 / km
ahr:149 max:175 spiked:19/22c weight:72.3kg shoes: Asics GT 2000

Waramanga Campuses, ACT. Long sprint. Missed a couple of the better route choices. Pity they are still using the opaque course overprint instead of transparent. Where the lines and circles cross impassable fences that makes it very difficult to see if there was an opening underneath.

Running OK but after 3km something stiffened up behind the right knee and was sore after. Limping, so put voltaren gel and ice on later. Hopefully not a new injury.

Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Asics GT 2000

Warm up, couldn't run after finishing.

Orange 1 - Splits

Tuesday Feb 28, 2017 #

Core Stability (Pilates) 25:00 [1]
weight:72.2kg

1 PM

Cycling 22:22 intensity: (17 @0) + (5:12 @1) + (16:15 @2) + (30 @3) + (8 @4) 9.67 km (2:19 / km) +57m 2:15 / km
ahr:113 max:152

Monday Feb 27, 2017 #

4 PM

Water Running 15:00 [2] 0.5 km (30:00 / km)

5 PM

Swimming 12:30 [3] 0.5 km (25:00 / km)

At AIS while Aoife was doing over 1km with the Juniors. Had to wear a cap - it's actually better, less water in the ears.
C • So .. 2

Sunday Feb 26, 2017 #

9 AM

Cycling 2:03:06 intensity: (13:00 @1) + (40:03 @2) + (34:15 @3) + (35:41 @4) + (7 @5) 57.7 km (2:08 / km) +916m 1:59 / km
ahr:127 max:156

Cotter Loop with Andy. Good tour of the Stromlo environs.

Saturday Feb 25, 2017 #

12 PM

Running 17:52 intensity: (21 @1) + (2:49 @2) + (9:40 @3) + (5:02 @4) 4.0 km (4:28 / km) +11m 4:24 / km
ahr:132 max:151 shoes: Hoka Bondi 4

Unplanned run after coffee and chips.

Friday Feb 24, 2017 #

5 AM

Cycling 1:48:28 intensity: (57 @0) + (46:53 @1) + (35:35 @2) + (15:13 @3) + (9:32 @4) + (18 @5) 51.74 km (2:06 / km) +357m 2:02 / km
ahr:113 max:162

Vikings from ANU. Struggled on hill efforts and tired on the way home. Freezing fog still lingering near the Barton Highway.

Thursday Feb 23, 2017 #

5 AM

Cycling 1:28:18 intensity: (1:22 @0) + (23:28 @1) + (43:40 @2) + (17:34 @3) + (2:14 @4) 45.38 km (1:57 / km) +367m 1:52 / km
ahr:115 max:154

Duntroon loop. Brisk (12).

Core Stability 25:00 [1]

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