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Training Log Archive: O-ing

In the 7 days ending Sep 17, 2017:

activity # timemileskm+mload
  Cycling4 3:25:44 53.49(3:51) 86.08(2:23) 34072.8
  Teering2 2:09:40 7.16(18:06) 11.53(11:15) 30014 /16c87%39.5
  Core Stability3 2:05:0037.0
  Running1 40:03 4.1(9:46) 6.6(6:04) 13013.3
  Water Running1 20:00 0.19(1:47:17) 0.3(1:06:40)6.0
  Rowing1 15:10 1.49(10:10) 2.4(6:19)4.6
  Swimming1 11:38 0.25(46:48) 0.4(29:05)2.3
  Total10 9:07:15 66.68 107.31 77114 /16c87%175.4
  [1-5]10 9:06:06

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

10 AM

Teering race 1:08:29 intensity: (14 @0) + (44:59 @1) + (13:39 @2) + (6:57 @3) + (2:40 @4) **** 5.32 km (12:53 / km) +159m 11:13 / km
ahr:107 max:150 spiked:14/16c shoes: VJ Bold Super 10R

Glendale, Red 5 EOD. Still got severe calf DOMS. Knee OK, but not good enough to run. Took a long time to cross the creek. Difficult navigation, but easy when you walk, ticked off just about everything on the map.

Saturday Sep 16, 2017 #

3 PM

Cycling 1:31:26 intensity: (1:24:28 @1) + (6:22 @2) + (36 @3) 36.0 km (2:32 / km)
ahr:103 max:131

Windtrainer at home to escape the magpies and the arctic breeze outside. Calves have bad DOMS - from the elliptical??

Friday Sep 15, 2017 #

10 AM

Running (Elliptical) 40:03 intensity: (2:38 @1) + (23:38 @2) + (12:26 @3) + (1:21 @4) 6.6 km (6:04 / km) +130m 5:31 / km
ahr:122 max:143 shoes: ASICS Gel Nimbus 19

Elliptical at gym. After 35 minutes it was 6.1km, 300 calories, 1136m ascent (!).
11 AM

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

With weak leg press and hamstring curls
4 PM

Water Running 20:00 [2] 0.3 km (1:06:40 / km)

Woeful. Can't really "run" even in water.

Swimming 11:38 intensity: (28 @0) + (11:10 @1) 0.4 km (29:05 / km)
ahr:91 max:108

Bad. Can't kick enough to keep legs up.

Thursday Sep 14, 2017 #

9 AM

Cycling 58:48 intensity: (11 @0) + (53 @1) + (2:51 @2) + (7:47 @3) + (38:01 @4) + (9:05 @5) 24.86 km (2:22 / km) +213m 2:16 / km
ahr:145 max:168

Majura Loop.

Wednesday Sep 13, 2017 #

11 AM

Teering race 1:01:11 intensity: (5:24 @1) + (23:43 @2) + (20:36 @3) + (10:45 @4) + (43 @5) 6.21 km (9:51 / km) +141m 8:51 / km
ahr:125 max:166 (injured) shoes: ASICS Gel Nimbus 19

Black Mountain North, Orange 1. A few attempts at jogging, but mostly walking. I can lift the right leg now and bend it past 90 degrees. No drive though.

Tuesday Sep 12, 2017 #

Core Stability 25:00 [1]

Light leg press and pilates, at physio.

Rowing warm up/down 15:10 [2] 2.4 km (6:19 / km)

3 PM

Cycling 25:24 intensity: (16 @0) + (2:14 @1) + (4:54 @2) + (17:58 @3) + (2 @4) 11.22 km (2:16 / km) +127m 2:09 / km
ahr:124 max:137

Monday Sep 11, 2017 #

Cycling 30:06 [4] 14.0 km (2:09 / km)

at the gym.

Core Stability (Pilates) 40:00 [1]

Back to the single leg press after the hamstring/adductor strain eased off. So did 2x20 times 15kg and 2x20 times 22.5kg.

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