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Training Log Archive: O-ing

In the 7 days ending Jul 30, 2017:

activity # timemileskm+mload
  Cycling2 2:25:03 36.34(4:00) 58.48(2:29) 55649.4
  Core Stability3 1:45:0030.0
  Teering2 1:28:33 4.98(17:47) 8.01(11:03) 2029 /11c81%23.6
  Walk1 46:03 3.25(14:09) 5.24(8:48) 7110.1
  Rowing1 13:26 1.55(8:39) 2.5(5:22)5.4
  Total8 6:38:05 46.12 74.23 8299 /11c81%118.5
  [1-5]8 6:35:48
averages - weight:77.2kg

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Sunday Jul 30, 2017 #

1 PM

Cycling 1:23:26 intensity: (1:00 @0) + (12:42 @1) + (28:05 @2) + (33:54 @3) + (7:36 @4) + (9 @5) 34.19 km (2:26 / km) +358m 2:19 / km
ahr:121 max:162 weight:77.2kg (injured)

Farrer-H. Continued improvement but one sharp twang in right knee, the only time I stood up.

Saturday Jul 29, 2017 #

Core Stability (Pilates) 30:00 [1]

Inc. 300 "hundreds" and 4 x 25 single leg press 60kg.
11 AM

Teering 54:47 intensity: (59 @0) + (38:34 @1) + (12:37 @2) + (1:43 @3) + (50 @4) + (4 @5) 4.05 km (13:31 / km) +115m 11:50 / km
ahr:103 max:160 shoes: Hoka Bondi 4

Red Hill, Orange 2. Mostly walking. While right knee is improving, I still haven't got full motion in it.

Thursday Jul 27, 2017 #

Rowing 13:26 [3] 2.5 km (5:22 / km)

Core Stability (Pilates) 30:00 [1]

Wednesday Jul 26, 2017 #

12 PM

Teering 33:46 intensity: (6 @0) + (8:13 @1) + (12:06 @2) + (10:41 @3) + (2:40 @4) *** 3.96 km (8:32 / km) +87m 7:41 / km
ahr:118 max:151 spiked:9/11c (injured) shoes: Hoka Bondi 4

Stromlo West, Orange 2. Jogged a little more than half. One sharp pain in right knee. A little to the left of 5 and 10.

Tuesday Jul 25, 2017 #

1 PM

Walk 46:03 intensity: (12 @0) + (37:48 @1) + (6:59 @2) + (56 @3) + (8 @4) 5.24 km (8:48 / km) +71m 8:14 / km
ahr:103 max:144 shoes: Hoka Bondi 4

From Goorooyaroo. Knee continues to improve, but didn't do much jogging, maybe 2%.

Monday Jul 24, 2017 #

10 AM

Core Stability (Pilates) 45:00 [3]

Standard reformer session on 4 springs. Upped the "hundreds" to 300. Single leg press was 2 times 25x52.5 and 2 times 25x60.
1 PM

Cycling 1:01:37 intensity: (8:22 @1) + (29:46 @2) + (16:04 @3) + (6:49 @4) + (36 @5) 24.29 km (2:32 / km) +199m 2:26 / km
ahr:122 max:169 (injured)

Second test ride 1 month after the last failed attempt. The rehab exercises and time seem to be doing their job - Right knee was a bit uncomfortable but held up with no pain. In fact I got only one sharp pain all ride and it was in the left knee.

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