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Training Log Archive: O-ing

In the 7 days ending May 19:

activity # timemileskm+mload
  Cycling2 2:43:09 48.35(3:22) 77.81(2:06) 65361.8
  Teering2 1:37:44 6.6(14:49) 10.62(9:12) 37141.9
  Core Stability2 30:006.0
  Running1 28:52 3.11(9:16) 5.01(5:46) 4917.8
  Total7 5:19:45 58.06 93.44 1073127.5
  [1-5]7 5:19:34

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Sunday May 19 #

10 AM

Teering race 52:25 intensity: (7 @0) + (2:28 @1) + (17:56 @2) + (25:20 @3) + (6:34 @4) **** 5.43 km (9:39 / km) +175m 8:19 / km
ahr:126 max:150 shoes: Inov8 XTalon 212 Blue

Awoonga. ACT League. Hard 4. No zip for this one and made mistakes on the vague contours at 2 and 5. Also missed 8.

Saturday May 18 #

1 PM

Teering race 45:19 intensity: (4 @0) + (52 @1) + (1:45 @2) + (6:06 @3) + (30:49 @4) + (5:43 @5) ***** 5.19 km (8:44 / km) +196m 7:21 / km
ahr:145 max:167 shoes: Inov8 XTalon 212 Blue

Wee Jasper, Hard 2. Started well and 9 minutes in had only lost 12 seconds to Jock who started a minute behind me. Blew no. 4 though (-50s), was way too high and Jock got it before me. Lost more time to 5 as I was actually reading the detail around 6, so stopped way too early (-30s). Saw Jock get it further ahead and sorted myself out for the next couple - nearly got ahead of Jock with a better route to 7. 8 was a bit of a blur but got it OK. Hanging on for dear life up the hill to 9 and got a good route to 10. Stopped short at 11 (-10s), thought I'd gone too far and although the rocks looked right it took me a while to actually go there.
Fastest split to 12? uphill? OK there were people ahead (who must have stuffed up) and I ran straight to it, but still. Fell over on the way to 13 so Jock and Tony were out of sight. But I went straight to 14 as they went around and I caught back up. They went around again to 15 as I went straight. Might have been OK if I'd kept my line but I deviated badly left after climbing the cliff slopes and lost ~30s. Stuffed from here and walked straight past 17 without turning my head to see it (-1 min). Sloppy again to 18, off line badly (-30s). Slow to 19 and couldn't read the map near the circle (-15s). Fast finish.
Total time loss 3:45, better than most (except for the first two and GL).

Friday May 17 #

Core Stability 15:00 [1]

Thursday May 16 #

3 PM

Cycling 44:39 intensity: (28 @1) + (4:30 @2) + (9:01 @3) + (29:15 @4) + (1:25 @5) 22.49 km (1:59 / km) +176m 1:55 / km
ahr:140 max:168 shoes: Bike: Madone 5.9

Domane had a rear tyre flat so on the Madone.

Wednesday May 15 #

Core Stability 15:00 [1]

Tuesday May 14 #

10 AM

Running intervals 28:52 intensity: (12 @2) + (15 @3) + (11:08 @4) + (17:17 @5) 5.01 km (5:46 / km) +49m 5:30 / km
ahr:154 max:167 shoes: Mizuno Wave Rider 26

1km x 2. 3:57 (2 minutes) 4:05. Aranda Oval.

Monday May 13 #

10 AM

Cycling 1:58:30 intensity: (16:00 @1) + (41:53 @2) + (49:14 @3) + (11:18 @4) + (5 @5) 55.33 km (2:09 / km) +477m 2:03 / km
ahr:123 max:156 shoes: Trek Domane SL

Sutton. Had to get the most out of the best weather day we've had in a few weeks.

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