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Training Log Archive: O-ing

In the 7 days ending Mar 10, 2019:

activity # timemileskm+mload
  Cycling3 5:03:35 89.82(3:23) 144.55(2:06) 1588126.0
  Running3 55:00 6.84(8:03) 11.0(5:00)19.0
  MTB2 50:50 10.73(4:44) 17.26(2:57) 16714.1
  Eccentrics4 40:008.0
  Swimming3 25:00 0.31(1:20:28) 0.5(50:00)10.0
  Water Running1 5:001.5
  Teering1 30 0.06(8:03) 0.1(5:00)0.2
  Total10 7:59:55 107.75 173.41 1755178.8
  [1-5]10 7:58:11

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MoTuWeThFrSaSu

Sunday Mar 10, 2019 #

Eccentrics 10:00 [1]

Holds, drops and a couple of hops.
11 AM

MTB 43:01 intensity: (22 @0) + (16:22 @1) + (18:30 @2) + (7:28 @3) + (19 @4) 15.47 km (2:47 / km) +147m 2:39 / km
ahr:112 max:141 shoes: Bike: Norco

West Basin Loop Geocache attempt. Failed after my front tyre perished and flatted. It Started to go down at about 7km, and was completely flat at 10.5. Finished on Aoife's bike (better than walking).
C • Aoife's bike 2

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

Saturday Mar 9, 2019 #

10 AM

Cycling 1:16:23 intensity: (2:38 @1) + (8:05 @2) + (6:15 @3) + (54:46 @4) + (4:39 @5) 39.81 km (1:55 / km) +332m 1:51 / km
ahr:141 max:162

Horse Park variation. Good effort - managed to average 30.6 for the 6km uphill (70m) finish on the GDE from Barton Highway (31.3kmh overall).
12 PM

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

4 PM

MTB 7:49 intensity: (5:00 @1) + (44 @2) + (2:01 @3) + (4 @4) 1.79 km (4:21 / km) +20m 4:08 / km
ahr:101 max:139

Friday Mar 8, 2019 #

3 PM

Running (Elliptical) 25:00 intensity: (18 @1) + (10:06 @2) + (13:32 @3) + (1:04 @4) 5.0 km (5:00 / km)
ahr:126 max:141 shoes: Asics Kayano 22

Display - 12.1km, 495 cal. Level 16.

Eccentrics 10:00 [1]

Thursday Mar 7, 2019 #

10 AM

Cycling 2:19:52 intensity: (52 @0) + (4:48 @1) + (33:36 @2) + (1:03:08 @3) + (35:30 @4) + (1:58 @5) 60.28 km (2:19 / km) +848m 2:10 / km
ahr:129 max:168

Cotter Uriarra

Wednesday Mar 6, 2019 #

Event: ACT Runners Shop Twilight Series #15: Radford College
 
3 PM

Running (Elliptical ) 15:00 intensity: (7:05 @1) + (3:17 @2) + (2:09 @3) + (2:29 @4) 3.0 km (5:00 / km)
ahr:116 max:148 shoes: Asics Kayano 22

Display distance 6.7km. Level 18.

Eccentrics 10:00 [1]

After gelatine and ribena.

Water Running 5:00 [2]

Teering 30 [3] 0.1 km (5:00 / km)

Had to pass on tonight’s Radford event. Achilles is on the mend, but not worth risking. The course looked a bit hilly and long anyway so I think I made the right decision.
PS Fredo won again, to lift himself to 27th ranked in Australia (he is ranked 14th in the World, and 7th in Sprint O though..)

Tuesday Mar 5, 2019 #

10 AM

Cycling 1:27:20 intensity: (30 @0) + (8:12 @1) + (18:55 @2) + (28:27 @3) + (31:01 @4) + (15 @5) 44.46 km (1:58 / km) +408m 1:53 / km
ahr:129 max:163

Gooromon. Favourable winds.

Monday Mar 4, 2019 #

3 PM

Running (Elliptical) 15:00 intensity: (16 @1) + (4:56 @2) + (9:48 @3) 3.0 km (5:00 / km)
ahr:124 max:134 shoes: Asics Kayano 22

Display distance 7.69.

Eccentrics 10:00 [1]

After gelatin/ribena.

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

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