Training Log Archive: undyIn the 7 days ending Jan 18, 2016:
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Monday Jan 18, 2016 #
cycling 1:30:00 [3] 31.0 km (2:54 / km) +150m 2:50 / km
Running errands, carrying gear. Lc to mac uni to n syd then home. Transition day tomorrow.
*Finally got to root cause of odd noises on my commuter. The rear sprocket was falling to pieces after a mere 11 years. Over 20kk.
*Finally got to root cause of odd noises on my commuter. The rear sprocket was falling to pieces after a mere 11 years. Over 20kk.
Sunday Jan 17, 2016 #
5 PM
orienteering race 17:05 [4] 2.99 km (5:43 / km) +36m 5:24 / km
weight:73kg shoes: Inov8 X-Talon 212 (#4 - blue)
Carrs Bush Park, nice course by Linda.
Warmed up better than last week, probably need about 800m-1km to get heart rate up.
q hard running 1,2,3... not reading rock, missed 4 (overshot, then climed up and ran back to it and had to drop), poor route to 5, missed 6, then clean through to 16, in the rock. Not really switched on the map and fluked 16 (looked round), 17 (saw Nea), 18 (too easy), 20 (caught my eye just as I ran past it).
So v happy with the pace after a big day yesterday and some O payoff at last.
Warmed up better than last week, probably need about 800m-1km to get heart rate up.
q hard running 1,2,3... not reading rock, missed 4 (overshot, then climed up and ran back to it and had to drop), poor route to 5, missed 6, then clean through to 16, in the rock. Not really switched on the map and fluked 16 (looked round), 17 (saw Nea), 18 (too easy), 20 (caught my eye just as I ran past it).
So v happy with the pace after a big day yesterday and some O payoff at last.
run 9:00 [2] 1.7 km (5:18 / km)
shoes: Inov8 X-Talon 212 (#4 - blue)
warm-up, warm-down
Saturday Jan 16, 2016 #
6 AM
cycling 2:15:25 [3] 65.5 km (2:04 / km) +976m 1:55 / km
Big turn out for BF Akuna.
Guest appearance by Carol.
Felt good on hills again until I'd been spat out.
Guest appearance by Carol.
Felt good on hills again until I'd been spat out.
12 PM
run 2:22:00 [3] 12.5 km (11:22 / km) +1150m 7:47 / km
shoes: Asics GT 1000 #3
Perrys Lookdown via Bluegum Forest, Govetts Leap to end of Popes Glen. With too heavy pack. Car shuffling for intrepid bushwalkers.
Big day in sport.
Big day in sport.
Friday Jan 15, 2016 #
run 53:00 [3] 8.0 km (6:37 / km) +234m 5:47 / km
shoes: Asics GT 1000 #3
V wet run to work - rained all night and still raining. Tunnel was flooded.
Thursday Jan 14, 2016 #
cycling 55:00 [3] 17.0 km (3:14 / km)
Work via flat rock.
Out at 6.30 before the heat kicked in, then came home just after the first part of the change came through with the rain fizzing off the hot tar.
Out at 6.30 before the heat kicked in, then came home just after the first part of the change came through with the rain fizzing off the hot tar.
Wednesday Jan 13, 2016 #
cycling 40:00 [1] 8.4 km (4:46 / km)
Family lap of Narrabeen lake. L needed water every 1.5 km, maybe she was trying to make a point about bike upsizing and getting her own bottle cage.
Tuesday Jan 12, 2016 #
6 AM
run 1:18:00 [3] 12.3 km (6:21 / km) +341m 5:34 / km
shoes: Asics GT 1000 #3
Trying to beat the heat.
Seem to be many more poeple out and about in the bush than an hour later when I would normally run.
Seem to be many more poeple out and about in the bush than an hour later when I would normally run.