Training Log Archive: O-ingIn the 7 days ending May 20, 2018:
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Saturday May 19, 2018 #
11 AM
Teering race 27:42 *** 4.24 km (6:32 / km) +100m 5:51 / km
ahr:145 max:164 spiked:7/9c shoes: Asics Kayano 22
Campbell Park, ACT Metroleague. Orange 2. Forgot O shoes so took a chance on the Kayanos again, and this time stayed upright really concentrating on foot placement.
L knee sore after. Missed no. 7 to the left, otherwise OK.
L knee sore after. Missed no. 7 to the left, otherwise OK.
Thursday May 17, 2018 #
11 AM
Running (Elliptical) 26:00 5.1 km (5:06 / km)
ahr:128 max:148 shoes: Asics Kayano 22
Core Stability 45:00 [1]
Inc Chair Press 4 times 15 x 37kg.
Wednesday May 16, 2018 #
2 PM
Cycling 58:36 22.13 km (2:39 / km) +473m 2:24 / km
ahr:139 max:177
Running short of time so tackled Black Mountain. 2.7km, 230m, 9.2%, 15:42.
Other climbs: Mt Stromlo 160m at 4.5%; Red Hill 100m at 8.5%; Mt Pleasant 80m at 3%; Mt AInslie 220m at 8.9% and Dairy Farmers 100m at 5%.
Other climbs: Mt Stromlo 160m at 4.5%; Red Hill 100m at 8.5%; Mt Pleasant 80m at 3%; Mt AInslie 220m at 8.9% and Dairy Farmers 100m at 5%.
Tuesday May 15, 2018 #
9 AM
Core Stability 1:00:00 [1]
Inc single leg chair press 20x60kg, 20x60kg, 20x67.5kg, 20x75kg, 20x82.5kg, 20x90kg (previous best was pre-op last year 15x75kg).
1 PM
Cycling 1:11:05 30.94 km (2:18 / km) +335m 2:11 / km
ahr:116 max:162
Easier spin.
Monday May 14, 2018 #
2 PM
Cycling 1:21:15 37.12 km (2:11 / km) +408m 2:04 / km
ahr:123 max:144
Gears slipping - visited bike shop. I'll get new chain/cassette and tyres on Thursday. This lot has done 6,300km.
$605. Ultegra cassette 11-32, 11 speed $140. CN-HG701 Chain $65. Bontrager AW3 HCL 700x28C tyre $70.
$605. Ultegra cassette 11-32, 11 speed $140. CN-HG701 Chain $65. Bontrager AW3 HCL 700x28C tyre $70.