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Training Log Archive: O-ing

In the 7 days ending Nov 15, 2020:

activity # timemileskm+mload
  Cycling3 8:05:32 139.12(3:29) 223.88(2:10) 2074167.8
  Teering1 47:59 3.97(12:05) 6.39(7:30) 14120 /23c86%23.3
  Walk1 45:00 1.24(36:13) 2.0(22:30) 2013.5
  MTB2 27:47 1.8(15:26) 2.9(9:36) 186.9
  Total7 10:06:18 146.13(4:09) 235.17(2:35) 225320 /23c86%211.5
  [1-5]7 10:02:48

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MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

Walk 45:00 [2] 2.0 km (22:30 / km) +20m 21:26 / km
shoes: Nike Zoom Span 2

Soccer with Aoife.
Some bad news on the bike front. At about 55km on the ride this am, the chain came off and knotted itself in 2 knots. Undid them eventually, but after that the gears were slipping. So took it to the bike shop later and the first thing he did was pull a three cornered jack out of the rear tyre and it went flat. Note I had fixed a rear flat yesterday. After a look over he said that he recommended I not ride the bike again until he could service it as the gear cable was split. Also needed a new chain and brake pads. First booking available - December 3rd.
7 AM

Cycling 3:31:26 intensity: (3:12 @0) + (21:42 @1) + (52:59 @2) + (1:11:30 @3) + (1:00:02 @4) + (2:01 @5) 100.5 km (2:06 / km) +1005m 2:00 / km
ahr:127 max:177

Pedal Power. Dickson, Pialligo, Sutton Rd, Norton Rd to Shingle Hill, Sutton, Mulligans Flat, GDE.
No 100+ rides since December 18, now 2 in a week!

Friday Nov 13, 2020 #

4 PM

Cycling 43:12 intensity: (8 @0) + (4:20 @1) + (7:24 @2) + (10:39 @3) + (20:30 @4) + (11 @5) 22.99 km (1:53 / km) +185m 1:48 / km
ahr:130 max:149

Felt like a tailwind pretty much the whole way

Wednesday Nov 11, 2020 #

Event: ACT Runners Shop Twilight Series #4: The Pinnacle
 
6 PM

Teering race 47:59 intensity: (10 @0) + (14 @1) + (27 @2) + (8:23 @3) + (36:46 @4) + (1:59 @5) **** 6.39 km (7:30 / km) +141m 6:46 / km
ahr:141 max:158 spiked:20/23c shoes: Inov8 XTalon 212 green

The Pinnacle. Okm 5.6. Fun in the long grass. Didn't see 20 until I was a bit past it (-1 min). Wrong route choice on the long leg (-1 min), like last week.

Tuesday Nov 10, 2020 #

9 AM

Cycling 3:50:54 intensity: (50:07 @1) + (2:16:36 @2) + (36:30 @3) + (7:29 @4) + (12 @5) 100.4 km (2:18 / km) +884m 2:12 / km
ahr:116 max:160

Didn't quite make Captains Flat, but achieved the secondary goal of three figures
3 PM

MTB 11:27 intensity: (6:59 @1) + (4:28 @2) 1.3 km (8:50 / km) +2m 8:46 / km
ahr:103 max:121

Kowen
4 PM

MTB 16:20 intensity: (9:43 @1) + (4:21 @2) + (2:16 @3) 1.6 km (10:12 / km) +16m 9:43 / km
ahr:108 max:133

Kowen

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