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Training Log Archive: O-ing

In the 7 days ending Feb 14, 2019:

activity # timemileskm+mload
  Cycling4 4:44:15 80.16(3:33) 129.01(2:12) 1296102.2
  MTB2 1:27:38 11.91(7:22) 19.16(4:34) 50928.4
  Core Stability2 1:15:0015.0
  Teering1 30:00 0.93(32:11) 1.5(20:00) 8012.0
  Rowing2 25:25 3.11(8:11) 5.0(5:05)6.5
  Swimming4 25:00 0.31(1:20:28) 0.5(50:00)10.0
  Eccentrics4 20:004.0
  Total13 9:07:18 96.42 155.17 1885178.0
  [1-5]13 9:03:54

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FrSaSuMoTuWeTh

Thursday Feb 14, 2019 #

12 PM

Rowing 10:37 intensity: (56 @0) + (9:39 @1) + (2 @2) 2.0 km (5:19 / km)
ahr:82 max:110

Core Stability 15:00 [1]

At physio. To take gelatin and nurofen for achilles. Calf and glute stretching too. Exercises: Raise calf on one leg, hold for 45 seconds, 15 second rest - 5 times. Next week - calf raising and lowering below step ("eccentric"). Next - hopping to fatigue.
5 PM

Cycling 28:27 intensity: (41 @0) + (20:43 @1) + (6:39 @2) + (24 @3) 10.03 km (2:50 / km) +62m 2:45 / km
ahr:101 max:136

6 PM

Cycling race 43:02 intensity: (24 @0) + (28 @1) + (4:48 @2) + (7:40 @3) + (21:10 @4) + (8:32 @5) 25.83 km (1:40 / km) +164m 1:37 / km
ahr:141 max:166

Stromlo Criterium D Grade, 1st. Slow first half then there was a sprint lap. I found myself in the front on the windy back straight then just about everyone went for the last corner. The race splintered as the tandem and one other kept going - it took me a lap and a half to get back from dead last to the front. Stuck on the tandems wheel for the rest of the race (did take a couple of turns) and went on the last hill/corner.
Highlight was seeing Chloe Hosking attack the A grade race and stay off the front for quite a few laps.
C • Nice win 2

Wednesday Feb 13, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

11 AM

MTB 57:54 intensity: (1:15 @0) + (15:41 @1) + (27:22 @2) + (13:32 @3) + (4 @4) 11.66 km (4:58 / km) +394m 4:15 / km
ahr:113 max:138

12 PM

MTB 26:49 [3] 6.31 km (4:15 / km) +115m 3:54 / km

West Stromlo.

MTB 2:55 intensity: (1:44 @1) + (1:09 @2) + (2 @3) 1.19 km (2:27 / km)
ahr:107 max:122

Tuesday Feb 12, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Diving to get sticks and leaves off the bottom
9 AM

Rowing 14:48 intensity: (9:30 @1) + (6 @2) + (2:04 @3) + (2:29 @4) + (39 @5) 3.0 km (4:56 / km)
ahr:109 max:165

Core Stability 1:00:00 [1]

Monday Feb 11, 2019 #

9 AM

Cycling 2:21:47 intensity: (8 @0) + (25:36 @1) + (54:43 @2) + (50:03 @3) + (10:16 @4) + (1:01 @5) 60.91 km (2:20 / km) +793m 2:11 / km
ahr:121 max:149

4th time on this route - all have been 2 hours 21 minutes!

Eccentrics 5:00 [1]

Swimming 5:00 [3] 0.1 km (50:00 / km)

Sunday Feb 10, 2019 #

Eccentrics 5:00 [1]

And ice of course. Too cold (5.5 overnight) to swim.
11,000 steps today mostly at the Tryathlon

Saturday Feb 9, 2019 #

Eccentrics 5:00 [1]

2 PM

Cycling 1:10:59 intensity: (2:00 @1) + (20:28 @2) + (35:49 @3) + (12:42 @4) 32.24 km (2:12 / km) +278m 2:07 / km
ahr:128 max:146

Caswell Drive closed northbound. Very windy (gusts to 76kmh).

Friday Feb 8, 2019 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

Eccentrics 5:00 [1]

Some improvement in Achilles.

Teering 30:00 [3] 1.5 km (20:00 / km) +80m 15:47 / km
shoes: Asics Kayano 22

Remembrance Park, Mt Ainslie. Shadowing Aoife and Lily on Saara’s FOG course.
C • FOG? 4

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