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Training Log Archive: O-ing

In the 7 days ending Jun 25, 2018:

activity # timemileskm+mload
  Cycling2 2:10:43 38.56(3:23) 62.05(2:06) 67052.3
  MTB1 1:47:45 12.01(8:58) 19.32(5:35) 39530.4
  Core Stability2 1:30:0018.0
  Teering1 1:10:24 4.62(15:14) 7.43(9:28) 1904 /8c50%31.9
  Running2 39:15 4.85(8:06) 7.8(5:02)14.2
  Total8 7:18:07 60.03 96.61 12554 /8c50%146.8
  [1-5]8 7:15:24

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Sunday Jun 24, 2018 #

Event: ACT Classic Series: ACT League #8, Ballinafad Creek
 
10 AM

Teering race (ACT League) 1:10:24 intensity: (1:56 @1) + (7:50 @2) + (15:45 @3) + (43:01 @4) + (1:52 @5) **** 7.43 km (9:28 / km) +190m 8:24 / km
ahr:138 max:159 spiked:4/8c shoes: Inov8 XTalon 212

Ballinafad Creek, Wild Cattle Flat, Tallaganda NP. Red 3. Stopped early on 1, heard what sounded like an SI "beep" behind me on the ridge and went to investigate (-1 minute). Very vague to 2 and wasn't confident until I saw the flag. Well left on 4, 5 was a good compass bearing, spiked 6, wayward on 7 and 8.
L knee was very grumbly from getting out of bed to starting, but again OK running. Legs not really working properly, though the deadfall may have had something to do with that.

Saturday Jun 23, 2018 #

3 PM

Cycling 1:09:51 intensity: (14 @0) + (10:39 @1) + (33:45 @2) + (15:03 @3) + (4:24 @4) + (5:46 @5) 30.93 km (2:16 / km) +337m 2:09 / km
ahr:122 max:135

Easier pace

Friday Jun 22, 2018 #

1 PM

MTB 1:47:45 intensity: (2:29 @0) + (40:10 @1) + (39:41 @2) + (24:54 @3) + (31 @4) 19.32 km (5:35 / km) +395m 5:04 / km
ahr:111 max:142

Stromlo. Another 19km effort. On tubeless now.

Thursday Jun 21, 2018 #

Core Stability 45:00 [1]

Inc City single leg press twice times 20x37kg and twice 20x44kg and once 20x51kg. Better, but L knee very dodgy - crunchy and sore.
11 AM

Running (Elliptical) 24:15 intensity: (4:36 @1) + (8:31 @2) + (10:14 @3) + (54 @4) 5.0 km (4:51 / km)
ahr:122 max:139 shoes: Asics Kayano 22

Machine said 1,013m ascent! Helmets 15 None 9.

Wednesday Jun 20, 2018 #

2 PM

Cycling 1:00:52 intensity: (2:03 @1) + (1:30 @2) + (17:35 @3) + (39:42 @4) + (2 @5) 31.13 km (1:57 / km) +333m 1:51 / km
ahr:137 max:156

Good effort. Fastest solo training since January. L knee pretty good, but one sharp pain getting out of the saddle.

Tuesday Jun 19, 2018 #

Core Stability 45:00 [1]

Inc single leg chair press twice 20x67.5kg, once 20x75kg, 20x82.5kg, 20x90kg, 20x97.5kg, 15x105kg. L knee a bit better but still sore at times. For some reason my L elbow has been quite sore over the last few days too.
3 PM

Running (Elliptical) 15:00 intensity: (53 @1) + (1:03 @2) + (8:05 @3) + (4:59 @4) 2.8 km (5:21 / km)
ahr:132 max:149 shoes: Asics Kayano 22

On the elliptical - it said 7.2km so divided by 2.5 to get a more realistic figure. 254 calories. L knee started to hurt at 14 minutes.

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