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Training Log Archive: O-ing

In the 7 days ending Jan 1, 2017:

activity # timemileskm+mload
  Walk1 2:00:00 2.8(42:55) 4.5(26:40) 35048.0
  Cycling1 1:28:26 21.93(4:02) 35.3(2:30) 60129.0
  Teering2 1:03:31 6.05(10:30) 9.74(6:31) 9228.2
  MTB2 52:49 6.8(7:46) 10.95(4:50) 63119.8
  Running2 35:03 3.64(9:38) 5.85(5:59) 5613.1
  Swimming2 30:00 0.5(1:00:21) 0.8(37:30)12.0
  Core Stability1 15:003.0
  Total9 6:44:49 41.72 67.14 1731153.1
  [1-5]9 6:43:19

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

At Bagnells Beach and the Aquatic centre. Glad I didn't do the water slide.
5 PM

Running 13:20 intensity: (1:39 @1) + (2:58 @2) + (8:00 @3) + (43 @4) 2.33 km (5:44 / km) +40m 5:17 / km
ahr:124 max:154 shoes: Asics GT 2000

Fingal Spit

Running 15:43 intensity: (3:59 @2) + (6:14 @3) + (5:16 @4) + (14 @5) 2.53 km (6:13 / km) +11m 6:05 / km
ahr:132 max:158 shoes: Asics GT 2000

Unplanned

Saturday Dec 31, 2016 #

Note

2016 Review

The left knee continued to niggle all year resulting in a major decrease in running (+O) to 313km, down from 557km in 2015. At less than 1km per day that's really not training is it.

Not badly affected by colds this year but had really bad "chronic allergic rhinitis" in the spring.

Competition: First year M60 yielded a fair harvest - wins in the Aus Champs Long, NZ Long, Middle and Sprint, ACT Long and NSW Middle and Sprint. That is 7 wins from 10 starts. Just thankful that World Masters dual medallist Geoff has stayed in M55 again this year.

Another State League overall win with 5 wins from 8 starts (inc. one mp at QBIII).

Didn't make BigFoot's Metro League Div 1 team.

Skipped the MTBO Aus Champs, so didn't defend the Aus Sprint and Middle titles. NSW Sprint 5th, Middle 3rd, Long 2nd. Bike not well.
Ranking fell from second in M50 last year to ?5th in M60.

Big Pink Rankings - Massive fall from 92 to 170. That was mostly due to losing 4 days of last years XMas 5 days. AP Ranking also dropped but not as badly - 182nd down to 195th, 68.5 down to 61.2.

O-France - 2nd place after one control cost me the win.
Cycling - with 4419km added nearly 1000km compared to 2015 and only just failed to top 2009's 4716km. Notably set an all time record for ascent - 69,000m. Also did 3 bike races including the Gong ride and a 4th place in the Beaumont C grade Criterium.
7 AM

MTB 24:28 intensity: (1:30 @0) + (7:45 @1) + (10:47 @2) + (3:55 @3) + (31 @4) 5.65 km (4:20 / km) +236m 3:35 / km
ahr:111 max:147

8 AM

Walk 2:00:00 [3] 4.5 km (26:40 / km) +350m 19:12 / km

11 AM

MTB 28:21 intensity: (27 @1) + (3:42 @2) + (6:03 @3) + (16:29 @4) + (1:40 @5) 5.3 km (5:21 / km) +395m 3:54 / km
ahr:139 max:168

Thursday Dec 29, 2016 #

7 AM

Cycling 1:28:26 intensity: (17:27 @1) + (36:04 @2) + (27:51 @3) + (7:04 @4) 35.3 km (2:30 / km) +601m 2:19 / km
ahr:120 max:151

Pacific Bobbo. A real struggle. Climb in a very slow 16:20 - a new PW by over a minute.

Wednesday Dec 28, 2016 #

Event: Sydney Summer Series #13 - Curl Curl
 
5 PM

Teering race (Sydney Summer Series) 44:37 intensity: (4:08 @1) + (12:53 @2) + (21:24 @3) + (6:12 @4) 6.13 km (7:16 / km) +67m 6:54 / km
ahr:126 max:154 shoes: ASICS Nimbus 16

Curl Curl. Took it fairly easy. Aware of L knee and it felt a bit funny/tingly. No pain though.

Tuesday Dec 27, 2016 #

Event: Xmas 5 Days 2016
 
4 PM

Teering race (Xmas 5 Days) 18:54 intensity: (17 @1) + (9 @2) + (14 @3) + (5:26 @4) + (12:48 @5) 3.61 km (5:15 / km) +25m 5:04 / km
ahr:155 max:173 shoes: Asics GT 2000

Islington Tafe Campus, Newcastle. Ran OK considering lack of training. Cold 95% gone, no problem. Lknee - taped it up with kinesio and had one twinge. R achilles - aware am, but freed up during the day, no problem.
Easy course with a lot of long running legs. Three instances of not reading the map enough - 22 seconds lost all up. Finished 53 seconds down on Geoff L.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: Asics GT 2000


Day1 Hard 1 - Splits

Monday Dec 26, 2016 #

Core Stability 15:00 [1]

Swimming 15:00 [3] 0.3 km (50:00 / km)

Fingal pool

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