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Training Log Archive: O-ing

In the 7 days ending Mar 12, 2017:

activity # timemileskm+mload
  Cycling3 3:47:09 65.67(3:28) 105.68(2:09) 107081.3
  MTB3 2:55:34 24.3(7:13) 39.11(4:29) 49547.6
  Core Stability2 1:25:0017.0
  Teering1 21:51 2.57(8:29) 4.14(5:16) 4910.9
  Water Running1 20:00 0.31(1:04:22) 0.5(40:00)8.0
  Swimming1 14:00 0.31(45:04) 0.5(28:00)5.6
  Total8 9:03:34 93.17 149.94 1614170.4
  [1-5]8 8:56:47
averages - weight:73kg

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

9 AM

MTB 1:46:20 intensity: (26 @0) + (34:13 @1) + (1:02:12 @2) + (9:00 @3) + (18 @4) + (11 @5) 24.97 km (4:16 / km) +271m 4:02 / km
ahr:112 max:163

Sparrow Hill. Much more my type of single track, widr turns, straighter straights, not technical, only a few unclips, no stacks. Tempted to do the whole Long Loop (40km) as it was a perfect day for it - dry 16 degrees.
4 PM

MTB 19:40 intensity: (4:52 @0) + (11:26 @1) + (2:17 @2) + (56 @3) + (9 @4) 4.42 km (4:27 / km) +24m 4:20 / km
ahr:91 max:140

Saturday Mar 11, 2017 #

3 PM

MTB 49:34 intensity: (1 @0) + (18:11 @1) + (21:59 @2) + (6:39 @3) + (2:40 @4) + (4 @5) 9.73 km (5:06 / km) +200m 4:37 / km
ahr:114 max:156

Majura Pines. One stack, minor skin off arm, R knee. Hired a 29er, Specialised Camber (L), 14kg.

Friday Mar 10, 2017 #

6 AM

Cycling 1:47:26 intensity: (24 @0) + (7:23 @1) + (33:34 @2) + (37:44 @3) + (26:35 @4) + (1:46 @5) 50.13 km (2:09 / km) +376m 2:04 / km
ahr:128 max:177

As usual, and thankfully, the new injury doesn't hurt at all while riding.

Thursday Mar 9, 2017 #

Core Stability (Pilates) 40:00 [1]
weight:73kg

Wednesday Mar 8, 2017 #

Event: ACT Twilight #16 Commonwealth Park
 
5 PM

Teering race (Twilight Series) 21:51 intensity: (7 @1) + (25 @2) + (1:19 @3) + (19:02 @4) + (58 @5) 4.14 km (5:16 / km) +49m 4:59 / km
ahr:145 max:163 (injured) shoes: Asics GT 2000

Commonwealth Park. Aware of R hammie starting, and it tightened up significantly at 3.5km.

Orange 1 - Splits

Tuesday Mar 7, 2017 #

9 AM

Cycling 1:49:50 intensity: (1:04 @0) + (9:44 @1) + (56:46 @2) + (41:16 @3) + (50 @4) + (10 @5) 50.55 km (2:10 / km) +694m 2:02 / km
ahr:121 max:174

Old Federal Highway - well maintained, one of the handful of cars I saw was a verge weedsprayer.

Monday Mar 6, 2017 #

Cycling warm up/down 9:53 [3] 5.0 km (1:59 / km)

Gym warm up

Core Stability (Pilates) 45:00 [1]

Swimming 14:00 [3] 0.5 km (28:00 / km)

inc 3x100m crawl, best 1:03.

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

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