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Training Log Archive: O-ing

In the 7 days ending Feb 7:

activity # timemileskm+mload
  Cycling4 3:23:58 64.72(3:09) 104.16(1:57) 76070.9
  MTB2 1:52:12 21.32(5:16) 34.31(3:16) 61635.5
  Teering2 58:04 3.77(15:23) 6.07(9:34) 10027 /32c84%20.0
  Swimming3 19:00 0.25(1:16:27) 0.4(47:30)7.6
  Core Stability1 5:001.0
  Total10 6:38:14 90.06 144.94 147627 /32c84%135.1
  [1-5]10 6:34:54

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MoTuWeThFrSaSu

Sunday Feb 7 #

9 AM

Teering race 23:15 intensity: (19 @0) + (7 @1) + (9 @2) + (4:21 @3) + (17:21 @4) + (58 @5) **** 3.47 km (6:42 / km) +21m 6:30 / km
ahr:141 max:172 spiked:25/28c shoes: Mizuno Wave Rider 21

Canberra Girls Grammar. Fail (again). Lost 2 minutes running to 18 instead of 13 after the map change. No excuse, just rushed the map reading. Other small mistakes - missed clever route choices on 5 and 24 and did 2 extra sets of stairs from 15-16 (-15s each).
Ran OK but R calf started to tighten up at 25.

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

5 PM

MTB 43:35 intensity: (2:59 @0) + (17:03 @1) + (16:58 @2) + (6:11 @3) + (24 @4) 9.07 km (4:48 / km) +205m 4:19 / km
ahr:108 max:141 shoes: Bike: Scott Spark

Family ride at Stromlo. Awesome choice and effort by Aoife.

Saturday Feb 6 #

1 PM

MTB 1:08:37 intensity: (6:53 @1) + (36:34 @2) + (8:36 @3) + (16:34 @4) 25.24 km (2:43 / km) +411m 2:31 / km
ahr:123 max:152

Friday Feb 5 #

9 AM

Cycling 1:03:10 intensity: (5:48 @1) + (15:39 @2) + (23:49 @3) + (17:54 @4) 32.96 km (1:55 / km) +306m 1:50 / km
ahr:127 max:146

Thursday Feb 4 #

Swimming 9:00 [3] 0.2 km (45:00 / km)

Core Stability 5:00 [1]

Single leg bent calf raises 75

Wednesday Feb 3 #

8 AM

Cycling 58:41 intensity: (35:32 @1) + (21:43 @2) + (1:15 @3) + (11 @4) 26.64 km (2:12 / km) +211m 2:07 / km
ahr:104 max:152

4 PM

Cycling 16:13 intensity: (3:05 @1) + (7:20 @2) + (4:51 @3) + (57 @4) 8.66 km (1:52 / km) +36m 1:50 / km
ahr:118 max:141

6 PM

Teering race 34:49 intensity: (20:40 @1) + (9:37 @2) + (4:26 @3) + (6 @4) *** 2.6 km (13:23 / km) +79m 11:37 / km
ahr:95 max:145 spiked:2/4c shoes: Inov8 XTalon 212 green

Black Mt DNF. Went OK to the first 2 but then ran to where I had mapped a cliff rather than the one on the old map. I was in the wrong area completely so walked back after 10 minutes wandering around and eventually working out what I'd done.

Tuesday Feb 2 #

6 PM

Cycling warm up/down 25:31 intensity: (2 @0) + (5:40 @1) + (16:59 @2) + (2:33 @3) + (17 @4) 11.5 km (2:13 / km) +59m 2:10 / km
ahr:115 max:138

Cycling 40:23 intensity: (5:00 @3) + (35:04 @4) + (19 @5) 24.4 km (1:39 / km) +148m 1:36 / km
ahr:141 max:157

Stromlo criterium, D grade 1st. Good tactical race after poor tactics in previous D grade races (failed breakaways). Jumped across a couple of gaps early, but probably didn't need to as the bunch was together for the last half of the race. Moved up towards the front and for the last 4 laps was sitting in second or third wheel. The lead guy tried to go at the bell and then one other came past on the back straight. Probably should have jumped straight on but let a bit of a gap go. Went after him on the last hill and closed the gap into the wind on the home straight. Managed to get on his wheel halfway there and came around for the win.

Monday Feb 1 #

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

Got 4 bees out of the pool alive but one stung me. I left the sting in for half an hour before getting it out and my hand/ lower arm was swollen for two days.

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