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Training Log Archive: O-ing

In the 7 days ending Nov 28, 2019:

activity # timemileskm+mload
  Cycling3 3:35:22 60.54(3:33) 97.43(2:13) 86368.4
  Teering2 1:01:37 6.3(9:47) 10.14(6:04) 5332.0
  Core Stability1 40:008.0
  Swimming2 15:00 0.19(1:20:28) 0.3(50:00)6.0
  Total8 5:31:59 67.03 107.88 915114.3
  [1-5]8 5:25:22

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Thursday Nov 28, 2019 #

Core Stability 40:00 [1]

Inc double leg press 3 times 20x150kg.
9 AM

Cycling 23:33 intensity: (2:15 @1) + (15:36 @2) + (5:32 @3) + (10 @4) 12.0 km (1:58 / km)
ahr:119 max:139

Gym. About 460kcal.

Wednesday Nov 27, 2019 #

Event: ACT Runners Shop Twilight Series #6: Yarramundi Reach
 
5 PM

Teering race 30:31 intensity: (17 @0) + (10 @1) + (9 @2) + (3:21 @3) + (20:31 @4) + (6:03 @5) ** 5.49 km (5:34 / km)
ahr:148 max:169 shoes: ASICS Kayano 23

Barrenjoey, Yarramundi Reach. Orange 1. Diesel powered effort - lethargic at the start, lethargic at the finish. Quite happy with compass use.
1 Kathie 27:11, 2 Shannon 27:27, 3 Tate 27:56, 4 Ken M 28:04, 5 Scotty 28:36, 6 SStill 29:25, 7 Slatts 29:39, 8 ER 30:27, 9 DMoore 30:47, 10 DFifield 31:18.

Tuesday Nov 26, 2019 #

10 AM

Cycling 1:03:26 intensity: (5:42 @1) + (19:57 @2) + (21:54 @3) + (15:48 @4) + (5 @5) 28.73 km (2:12 / km) +289m 2:06 / km
ahr:127 max:158

Dust storm. Repair kit dropped onto the road - I didn't notice until 8km later. Went back for it and retrieved everything, including my emergency $20 note which was lying on the verge with everything else (tube, tyre levers, co2 canister and inflator).
Saw a small snake shortly after.
3 PM

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

Sunday Nov 24, 2019 #

Event: Bandaged Bear Boost - Pymble
 
10 AM

Teering 31:06 intensity: (19 @1) + (7 @2) + (1:57 @3) + (24:43 @4) + (4:00 @5) 4.66 km (6:41 / km) +53m 6:19 / km
ahr:146 max:162

Pymble Ladies College (in Sydney for work ahead of company AGM tomorrow). Decent effort but a few dumb errors. Turned down the wrong path 3-4 (lost 25 secs) and did it again at practically the same spot 11-12 (20 secs). The route choice 3-4 wasn't the best in any case - dropped too much height going around.

Saturday Nov 23, 2019 #

7 AM

Cycling 2:08:23 intensity: (6:20 @0) + (37:40 @1) + (57:18 @2) + (18:35 @3) + (8:16 @4) + (14 @5) 56.7 km (2:16 / km) +574m 2:09 / km
ahr:113 max:158

Solo, not many other riders out - saw only one other cyclist training.

Friday Nov 22, 2019 #

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

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