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Training Log Archive: O-ing

In the 7 days ending Nov 5, 2017:

activity # timemileskm+mload
  Cycling4 4:17:03 69.99(3:40) 112.63(2:17) 113994.8
  MTB2 2:55:04 22.41(7:49) 36.06(4:51) 77451.1
  Core Stability2 1:15:0015.0
  Teering1 23:53 2.36(10:08) 3.79(6:18) 588 /8c100%14.3
  Running1 11:59 1.24(9:38) 2.0(5:59) 144.5
  Rowing1 10:08 1.24(8:09) 2.0(5:04)4.1
  Total9 9:13:07 97.23 156.48 19868 /8c100%183.7
  [1-5]9 9:12:33

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

1 PM

MTB 1:26:02 intensity: (4 @0) + (27:25 @1) + (43:39 @2) + (13:23 @3) + (1:31 @4) 17.64 km (4:53 / km) +396m 4:23 / km
ahr:113 max:145

Stromlo. Attempted Loop 4, but went wrong at Blood Rock. Walked most of the detour cost about 4 minutes. Also lost 3 minutes at a bad sign on the Echidna Gap track.

Saturday Nov 4, 2017 #

8 AM

Cycling 1:19:05 intensity: (12 @0) + (29:31 @1) + (24:59 @2) + (12:27 @3) + (7:24 @4) + (4:32 @5) 29.63 km (2:40 / km) +435m 2:29 / km
ahr:118 max:172

Majura loop, with Mt Majura. Passed an ebike on Ebden St.

Friday Nov 3, 2017 #

4 PM

Running 11:59 intensity: (26 @1) + (1:48 @2) + (9:44 @3) + (1 @4) 2.0 km (5:59 / km) +14m 5:47 / km
ahr:126 max:137 shoes: Hoka Bondi 4

No good, R knee not working. At least the left one was a bit better than Monday though.

Thursday Nov 2, 2017 #

Core Stability 20:00 [1]

Mainly leg press. Progress - up to 15 x 52.5kg (goal is 75g, then I can try single leg squats).
11 AM

Cycling 59:56 intensity: (3:54 @1) + (11:45 @2) + (30:38 @3) + (13:32 @4) + (7 @5) 28.67 km (2:05 / km) +283m 2:00 / km
ahr:128 max:161

Majura Loop clockwise with Mt Pleasant.

Wednesday Nov 1, 2017 #

9 AM

MTB 1:29:02 intensity: (9 @0) + (26:18 @1) + (40:10 @2) + (21:46 @3) + (39 @4) 18.42 km (4:50 / km) +378m 4:23 / km
ahr:115 max:142

Majura Pines on the old Norco, not clipped in. A bit bouncier than the Scott.

Tuesday Oct 31, 2017 #

10 AM

Cycling 29:56 intensity: (3:46 @1) + (2:24 @2) + (6:58 @3) + (16:48 @4) 15.0 km (2:00 / km)
ahr:134 max:154

Gym. Not clipped in.

Rowing 10:08 [3] 2.0 km (5:04 / km)

Core Stability (Pilates) 55:00 [1]

Including single leg press. Finished with 12x47kg.

Monday Oct 30, 2017 #

9 AM

Cycling 1:28:06 intensity: (3:36 @1) + (21:20 @2) + (52:56 @3) + (9:54 @4) + (20 @5) 39.33 km (2:14 / km) +421m 2:08 / km
ahr:128 max:159

Sutton - Mulligans Flat loop. Saw an echidna walking on the Federal Highway. Swooped by a magpie on Mulligans Flat Rd.
6 PM

Teering race 23:53 intensity: (9 @0) + (11 @1) + (7 @2) + (3:41 @3) + (5:36 @4) + (14:09 @5) ** 3.79 km (6:18 / km) +58m 5:51 / km
ahr:152 max:176 spiked:8/8c shoes: Hoka Bondi 4

Hackett. Rough, no fluidity in either knee.

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