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Training Log Archive: O-ing

In the 7 days ending Feb 24:

activity # timemileskm+mload
  Cycling3 6:00:32 99.88(3:37) 160.74(2:15) 1986145.8
  Core Stability3 1:20:0016.0
  Swimming6 45:00 0.56(1:20:28) 0.9(50:00)18.0
  Eccentrics3 30:006.0
  Rowing2 22:32 2.8(8:04) 4.5(5:00)5.0
  Running1 20:00 0.64(31:06) 1.03(19:19)5.8
  Total11 9:18:04 103.87 167.17 1986196.5
  [1-5]11 9:05:59

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MoTuWeThFrSaSu

Sunday Feb 24 #

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

7 AM

Cycling 3:37:42 intensity: (3:15 @0) + (23:07 @1) + (38:24 @2) + (40:57 @3) + (1:43:21 @4) + (8:38 @5) 89.68 km (2:26 / km) +1621m 2:14 / km
ahr:132 max:183

Rendezvous Creek from Tuggeranong. Slow on the climbs, 6-8 kmh!. But hit 83kmh downhill.

Saturday Feb 23 #

9 AM

Running (Elliptical ) 20:00 intensity: (4:29 @1) + (13:39 @2) + (1:14 @3) + (38 @4) 1.03 km (19:19 / km)
ahr:113 max:140 shoes: Asics Kayano 22

Core Stability 10:00 [1]

Eccentrics 10:00 [1]

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

Friday Feb 22 #

Eccentrics 10:00 [1]

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

Thursday Feb 21 #

Eccentrics 10:00 [1]

Calf raise and hold 45 seconds for Achilles. Gelatin and ribena before.
5 PM

Cycling 34:33 intensity: (4:30 @0) + (19:45 @1) + (9:33 @2) + (45 @3) 13.01 km (2:39 / km) +87m 2:34 / km
ahr:99 max:129

Cycling 44:32 intensity: (20 @0) + (9 @1) + (11 @2) + (3:20 @3) + (27:08 @4) + (13:24 @5) 26.96 km (1:39 / km)
ahr:150 max:163

Stromlo Criterium, C Grade. Lapped with 2 and a bit to go (for me), finished 17th (last finisher). Held on for 29 minutes (18km), but was always struggling with lapping at 39 kmh.

Wednesday Feb 20 #

Swimming 15:00 [3] 0.3 km (50:00 / km)

Including some water running
11 AM

Rowing 11:51 intensity: (3:47 @0) + (5:16 @1) + (2:03 @2) + (26 @3) + (19 @4) 2.5 km (4:44 / km)
ahr:85 max:150

Core Stability 40:00 [1]

including heel "raised holds" 45 seconds for achilles.

Tuesday Feb 19 #

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

10 AM

Cycling 1:03:45 intensity: (13 @0) + (8:55 @1) + (18:44 @2) + (21:14 @3) + (14:39 @4) 31.09 km (2:03 / km) +278m 1:58 / km
ahr:124 max:150

Monday Feb 18 #

12 PM

Rowing 10:41 intensity: (6:11 @1) + (4:30 @2) 2.0 km (5:21 / km)
ahr:104 max:121

Core Stability 30:00 [1]

6 times 82.5kg

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

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