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Training Log Archive: O-ing

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Cycling4 6:03:27 106.71(3:24) 171.74(2:07) 1559125.9
  Running4 53:11 5.62(9:28) 9.04(5:53) 1518.8
  Eccentrics3 40:0010.0
  MTB1 29:21 5.84(5:02) 9.4(3:07) 708.8
  Swimming3 15:00 0.19(1:20:28) 0.3(50:00)6.0
  Core Stability1 10:002.0
  Total9 8:30:59 118.36 190.48 1644171.5
  [1-5]9 8:25:30

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MoTuWeThFrSaSu

Sunday Mar 24 #

7 AM

Cycling 3:29:28 intensity: (1:42 @0) + (33:55 @1) + (55:30 @2) + (1:13:54 @3) + (43:27 @4) + (1:00 @5) 100.36 km (2:05 / km) +1003m 1:59 / km
ahr:124 max:173

Federal - Bungendore Rd - Norton rd - Sutton - Mulligans Flat

Saturday Mar 23 #

8 AM

Running 17:19 intensity: (2:43 @0) + (3:40 @1) + (2:12 @2) + (6:29 @3) + (2:15 @4) 1.97 km (8:49 / km)
ahr:112 max:147 shoes: ASICS Kayano 23

Gungahlin parkrun - watching Noah run his PB (with my barcode!)
http://www.parkrun.com.au/gungahlin/results/weekly...
Also good runs from Owen R, Ella C and Elye D
1 Jono WINDSOR 16:39 SM30-34 78.08 %
2 Noah POLAND 17:19
3 Martin DENT 17:19 VM40-44 78.83 %
4 Unknown
5 Unknown
6 Joseph HUGHES 18:27 VM35-39 73.44 %
7 Owen RADAJEWSKI 18:29 JM11-14 80.43 %
8 Peter DAFFERN 18:32 VM45-49 77.07 %
9 Jeff ROW 18:35 VM50-54 81.97 %
10 Samuel NIPPRESS 18:39 SM20-24 69.17 %
11 Jackson LECKIE 19:05 SM30-34 67.77 %
12 Aaron SHRUBB 19:20 SM30-34 67.50 %
13 Dave CAMP 19:38 SM30-34 65.87 %
14 Louise SHARP 19:42 VW35-39 76.14 %
15 Stuart DOYLE 19:42 VM50-54 76.06 % M
16 Steven HANLEY 19:54 VM40-44 68.59 %
17 Morgan BOWMAN 19:54 SM20-24 64.82 %
18 Michael BOWERBANK 19:59 VM35-39 67.31 %
19 Ella CUTHBERT 20:07 JW15-17 76.06 %
20 Ian SHAW 20:15 VM50-54 73.42 %
21 Elye DENT 20:23 JM10 77.43 %

Cycling 1:07:18 intensity: (9 @0) + (9:26 @1) + (36:31 @2) + (19:52 @3) + (1:20 @4) 29.85 km (2:15 / km) +229m 2:10 / km
ahr:119 max:148

To Holt then home on bike paths via McKellar

Friday Mar 22 #

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

Eccentrics 15:00 [1]

No pain in the achilles after yesterdays short run...
1 PM

MTB 29:21 intensity: (22 @0) + (7:51 @1) + (13:41 @2) + (6:00 @3) + (1:27 @4) 9.4 km (3:07 / km) +70m 3:01 / km
ahr:115 max:140

Collecting car on the Norco.

Thursday Mar 21 #

5 PM

Cycling 18:19 intensity: (15 @2) + (2:59 @3) + (13:27 @4) + (1:38 @5) 10.3 km (1:47 / km) +40m 1:45 / km
ahr:145 max:152

Knocked the top of the rear valve off pumping up the tyre. This was 20 minutes before the race start time and I'd left all my tools and spare tube at home to lighten the load, so no race. Thought I'd do the warm up anyway to see how far the tyre lasted. 10 minutes in the heavens opened but surprisingly the south end of the track stayed dry for at least 5 minutes while the northern side turned into a lake.

Running 10:52 intensity: (1:02 @3) + (9:29 @4) + (21 @5) 2.07 km (5:15 / km) +15m 5:04 / km
ahr:143 max:165 shoes: Asics Kayano 22

Stromlo CC course - what a great surface, like a carpet.

Wednesday Mar 20 #

5 PM

Running 10:00 intensity: (33 @1) + (7:52 @2) + (1:35 @3) 2.0 km (5:00 / km)
ahr:120 max:132 shoes: Asics Kayano 22

Display 5.32, 216cal

Eccentrics 10:00 [3]

Core Stability 10:00 [1]

Tuesday Mar 19 #

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

9 AM

Cycling 1:08:22 intensity: (33 @0) + (20:41 @1) + (35:08 @2) + (10:25 @3) + (1:35 @4) 31.22 km (2:11 / km) +287m 2:06 / km
ahr:115 max:148

Noticeable improvement in lower back.

Monday Mar 18 #

11 AM

Running (Elliptical) 15:00 intensity: (3:20 @1) + (6:50 @2) + (2:34 @3) + (2:16 @4) 3.0 km (5:00 / km)
ahr:119 max:144 shoes: Asics Kayano 22

Display - 7.37km, 300cal. Level 16.

Eccentrics 15:00 [1]

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

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