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Training Log Archive: O-ing

In the 7 days ending Aug 18, 2013:

activity # timemileskm+mload
  Cycling4 2:30:00 38.9(3:51) 62.6(2:24) 88660.0
  Teering2 1:28:18 6.76(13:03) 10.89(8:07) 30714 /26c53%44.2
  Core Stability1 1:00:0012.0
  Running1 20:00 1.86(10:44) 3.0(6:40) 506.0
  Total7 5:18:18 47.52 76.48 124314 /26c53%122.2
averages - weight:77.8kg

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

10 AM

Teering race (State League) 54:49 [4] *** 6.39 km (8:35 / km) +169m 7:35 / km
spiked:10/12c weight:78kg (injured) shoes: Inov8 XTalon 190

Rocky Falls, Mullions Range SF, SL10, M55, 1st. Tentative start through the pine forest and then started motoring. All going well till just on halfway when I tripped over a vine or branch and went flying. As I went down my right foot twisted out. Hopped/jogged/walked the rest of the course in pain (almost as short as going directly back). Couldn't effectively drive off, or even really weight bear, on right foot. Had a lead of 5:22 when I fell, which eroded to a narrower margin of 2:27 by the finish - I was helped by the big mistakes and injury-riddling of my competitors.
Verdict: sprain of the joint between two of the bones on top of my arch. Nothing obviously broken.
Photos
SL10_H6

Saturday Aug 17, 2013 #

1 PM

Teering race (State League) 33:29 [4] *** 4.5 km (7:26 / km) +138m 6:27 / km
spiked:4/14c weight:77.5kg shoes: Inov8 XTalon 190

Roseberg State Forest, Garland, SL9, M55, 1st. Wayward on lots of the controls, didn't have control on my direction. All my fault bar one where the contours are a bit iffy (was contouring to go below a group of rocks but went above them, so dropped and ended up way too low for the control).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Saucony Hurricane 15

Friday Aug 16, 2013 #

Note

Fuelled up for the weekend at
Papadinos Pizza. Phone: (02) 6353 1455 Address: 65 Main Street, Lithgow
Where Cath signed the guest book and the owner played us Mozart and Schubert LPs.

Thursday Aug 15, 2013 #

8 AM

Cycling 46:00 [3] 19.3 km (2:23 / km) +271m 2:14 / km
ahr:135 max:155

Nice day for it. Met a group in high vis at the tunnel on the Warringah fway bike path.
5 PM

Cycling 33:00 [3] 14.42 km (2:17 / km) +192m 2:09 / km
ahr:135 max:163

I've taken out the stop where I had to pick up all my worldly possessions off two lanes of traffic on Epping Road after a pothole got me.

Tuesday Aug 13, 2013 #

Core Stability (Pilates) 1:00:00 [1]

R knee still a bit dodgy, and L heel has only improved marginally (sore since Manly Dam).

Monday Aug 12, 2013 #

9 AM

Cycling 37:00 [3] 14.56 km (2:32 / km) +233m 2:21 / km

5 PM

Cycling 34:00 [3] 14.31 km (2:23 / km) +190m 2:14 / km
ahr:130 max:152

Lane Cove strewn with branches, ugly in semi-darkness. Tornado today at Lindfield PS.

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