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Training Log Archive: O-ing

In the 7 days ending Nov 19, 2017:

activity # timemileskm+mload
  Cycling4 3:16:09 52.1(3:46) 83.85(2:20) 69253.6
  MTB1 1:04:52 9.4(6:54) 15.13(4:17) 30518.6
  Core Stability1 45:009.0
  Running2 21:10 1.93(10:59) 3.1(6:50) 207.0
  Teering1 20:15 1.9(10:39) 3.06(6:37) 4815 /20c75%12.0
  Total8 5:47:26 65.33 105.15 106515 /20c75%100.1
  [1-5]8 5:44:29
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

10 AM

Teering race (NSW Champs) 20:15 intensity: (19 @1) + (7 @2) + (26 @3) + (9:19 @4) + (10:04 @5) **** 3.06 km (6:37 / km) +48m 6:08 / km
ahr:152 max:176 spiked:15/20c weight:76kg (injured) shoes: ASICS DS Racer

Pymble Ladies College. M60, 1st. Taped R knee, a bit wobbly in the warm up but not too bad once the racing adrenaline kicked in. Good to see some 4 min/km speeds in there. Dithering a lot in the complex buildings, but got most of the routes right and didn't make any outright errors. Managed to hold off James L by a minute.
Splits analysis (Winsplits) shows that it was actually my running speed that was my best advantage: James was matching me in the complex building part. That is disturbing for someone who hasn't been doing any running training for over six months with a knee operation in August.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: ASICS DS Racer

Slow warm up (could only walk warming down).

Saturday Nov 18, 2017 #

8 AM

Cycling 1:00:05 intensity: (22 @0) + (32:58 @1) + (22:32 @2) + (4:13 @3) 24.25 km (2:29 / km) +197m 2:23 / km
ahr:106 max:134

Thursday Nov 16, 2017 #

10 AM

Cycling 48:39 intensity: (15:06 @1) + (26:39 @2) + (5:44 @3) + (1:09 @4) + (1 @5) 22.6 km (2:09 / km) +270m 2:02 / km
ahr:114 max:156

Wednesday Nov 15, 2017 #

7 AM

Cycling 1:07:21 intensity: (35:12 @1) + (26:50 @2) + (4:28 @3) + (51 @4) 27.2 km (2:29 / km) +225m 2:23 / km
ahr:110 max:141

Majura Loop clockwise. "Recovery" ride.
5 PM

Running 13:10 intensity: (7:04 @2) + (6:06 @3) 2.1 km (6:16 / km)
ahr:102 max:136 shoes: Hoka Bondi 4

Trial run. a bit better (but still woeful).

Tuesday Nov 14, 2017 #

Core Stability 45:00 [1]

At physio. 15 minutes on the single leg press (to fatigue).
10 AM

Cycling warm up/down 20:04 intensity: (2:08 @1) + (9:02 @2) + (3:01 @3) + (5:53 @4) 9.8 km (2:03 / km)
ahr:125 max:154

Gym

Monday Nov 13, 2017 #

10 AM

MTB 1:04:52 intensity: (2:35 @0) + (20:11 @1) + (25:30 @2) + (15:58 @3) + (38 @4) 15.13 km (4:17 / km) +305m 3:54 / km
ahr:111 max:141

Stromlo, another attempt at Loop 4. Got a rear flat at the furthest out point. Then discovered that the "tubeless ready" wheels that came with the bike were actually still tubed and the tube was "super thin".

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