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Training Log Archive: O-ing

In the 7 days ending Dec 3, 2017:

activity # timemileskm+mload
  Cycling4 3:51:45 64.45(3:36) 103.72(2:14) 111786.0
  Core Stability3 2:20:0028.0
  MTB1 1:21:11 10.58(7:41) 17.02(4:46) 37424.4
  Teering1 35:04 2.36(14:51) 3.8(9:14) 419.4
  Rowing2 20:49 2.49(8:23) 4.0(5:12)8.3
  Running1 19:31 2.49(7:51) 4.0(4:53)8.3
  Total8 8:48:20 82.36 132.54 1531164.5
  [1-5]8 8:47:03
averages - weight:76.1kg

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

9 AM

Cycling 1:22:47 intensity: (54 @0) + (12:18 @1) + (26:37 @2) + (26:40 @3) + (10:04 @4) + (6:14 @5) 33.28 km (2:29 / km) +452m 2:20 / km
ahr:128 max:183

Majura Loop with Mt Ainslie.

Saturday Dec 2, 2017 #

6 PM

Teering race 35:04 intensity: (20:42 @1) + (4:47 @2) + (9:30 @3) + (5 @4) 3.8 km (9:14 / km) +41m 8:45 / km
ahr:102 max:139 shoes: ASICS Gel Nimbus 19

OA Conference event around the AIS. Changing the lead with Aoife. R knee a bit sore

Friday Dec 1, 2017 #

11 AM

Running (Elliptical) 19:31 intensity: (2:23 @2) + (10:05 @3) + (7:03 @4) 4.0 km (4:53 / km)
ahr:133 max:152 shoes: ASICS Gel Nimbus 19

Core Stability 40:00 [1]

Inc R single leg press 3 times 20x30kg and 14x37kg (harder machine at Civic)

Thursday Nov 30, 2017 #

9 AM

Cycling 1:19:31 intensity: (2:18 @1) + (26:46 @2) + (45:33 @3) + (3:50 @4) + (1:04 @5) 38.31 km (2:05 / km) +437m 1:58 / km
ahr:126 max:173

Horsey-Mulligans-Sutton

Wednesday Nov 29, 2017 #

10 AM

Core Stability (Pilates) 55:00 [1]

Inc R single leg press - 4 times 15 x 52.5kg.

Rowing 10:56 [3] 2.0 km (5:28 / km)

5 PM

Cycling warm up/down 16:04 intensity: (2:42 @1) + (9:31 @2) + (3:24 @3) + (27 @4) 6.23 km (2:35 / km) +66m 2:27 / km
ahr:118 max:150

Cycling race 18:18 intensity: (23 @0) + (41 @1) + (4:50 @2) + (2:29 @3) + (8:26 @4) + (1:29 @5) 11.17 km (1:38 / km) +112m 1:34 / km
ahr:135 max:162 weight:76.1kg

Criterium, E Grade, 3rd (of 16). Just held on at the back, closed a couple of gaps, spent the last 3 laps in 6th and got up for third in the last 50m a couple of bike lengths behind the winner.

Cycling warm up/down 14:23 intensity: (1:38 @1) + (5:25 @2) + (6:45 @3) + (35 @4) 4.73 km (3:02 / km) +51m 2:53 / km
ahr:123 max:144

Tuesday Nov 28, 2017 #

10 AM

MTB 1:21:11 intensity: (23:00 @1) + (36:39 @2) + (19:40 @3) + (1:52 @4) 17.02 km (4:46 / km) +374m 4:18 / km
ahr:117 max:142

Stromlo Loop 4.

Monday Nov 27, 2017 #

10 AM

Cycling (Gym) 20:42 [3] 10.0 km (2:04 / km)

Rowing 9:53 [3] 2.0 km (4:57 / km)

Core Stability (Pilates) 45:00 [1]

Inc single R leg press 4 times 10x52.5kg

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