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Training Log Archive: O-ing

In the 7 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m				load
	Cycling	6	4:14:54	72.06	(3:32)	115.97	(2:12)	1377				102.0
	Teering	2	1:06:41	7.14	(9:20)	11.49	(5:48)	154	34 /	40c	85%	36.7
	Water Running	3	35:00	0.68	(51:12)	1.1	(31:49)					11.5
	Running	2	13:00	1.46	(8:54)	2.35	(5:32)					4.4
	Total	9	6:09:35	81.34	(4:33)	130.91	(2:49)	1531	34 /	40c	85%	154.6
averages - weight:76.5kg

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Monday Jan 31, 2011 #

Event: Sydney Sprint #5

5 PM

Teering race (Sprint Series) 16:51 [5] ** 3.5 km (4:49 / km) +3m 4:48 / km
spiked:13/15c shoes: Saucony Hurricane 2011

Cumberland Hospital. Good course, lots of twists and turns in among lots of buildings. No route choice, but that wasn't the point. 10th, 2 minutes behind Shannon Jones.
Running a lot better than previous weeks, again very hot.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Saucony Hurricane 2011

Sprint series 5 - Splits

Sunday Jan 30, 2011 #

4 PM

Cycling 1:08:55 [3] 32.19 km (2:08 / km) +504m 1:59 / km

Lane Cove, 3 laps, last one with Ezy. It wasn't, he burned me off on the last hill.

Saturday Jan 29, 2011 #

11 AM

Cycling 1:07:00 [3] 31.18 km (2:09 / km) +478m 2:00 / km
weight:76.5kg shoes: Saucony Hurricane 2011

Lane Cove. Still coughing a bit.

2 PM

Water Running 10:00 [3] 0.3 km (33:20 / km)

Watsons Bay

Friday Jan 28, 2011 #

Cycling 30:00 [3] 15.0 km (2:00 / km)
ahr:124 max:140

At Hotel. A little heavier level, more realistic distance. About 100 rpm.

Water Running 15:00 [2] 0.5 km (30:00 / km)

Thursday Jan 27, 2011 #

Cycling (Windtrainer) 25:00 [3] 14.0 km (1:47 / km)
ahr:120 max:135

At the hotel. About 105 rpm, didn't let it go below 100. Took 1km off the distance - the windtrainer overestimates speed.
R knee a bit better these days, probably could have run today if I'd finished work early enough and it wasn't 37 here.

C • I would have run in 37 if i... 1

Water Running 10:00 [2] 0.3 km (33:20 / km)

Wednesday Jan 26, 2011 #

5 PM

Teering race (Sydney Summer) 49:50 [4] * 7.99 km (6:14 / km) +151m 5:42 / km
spiked:21/25c weight:76.5kg shoes: Saucony Hurricane 2011

Balmain. Took it easy. 500m to shake out the cold issues, OK after that for 20 minutes or so and then the heat started to take its toll (33). Time loss:
#25 overshot to wrong oval
#24 took a while to read the code from 20m away at the top of the cliff
#30 similar, but this time ran below unmapped cliff then back up the steps
At #29, failed to spot that it would have been worth going 20-15-26-16, instead of straight back to 16
#16 got stung by wasp while doing circuits of the substation
To finish, could have got #9 for no extra score - it would have put me over the next minute, but no more.

Running warm up/down 5:00 [3] 0.85 km (5:53 / km)
shoes: Saucony Hurricane 2011

Tuesday Jan 25, 2011 #

7 AM

Cycling 39:30 [3] 14.66 km (2:42 / km) +266m 2:28 / km

6 PM

Cycling 24:29 [3] 8.93 km (2:45 / km) +129m 2:33 / km

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