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Training Log Archive: slowphil

In the 7 days ending Jan 28, 2013:

activity # timemileskm+m
  Cycling6 4:42:30 77.36(3:39) 124.5(2:16)
  Orienteering1 1:53:00 10.13(11:09) 16.3(6:56) 355
  swimming2 1:02:00 0.43 0.7
  Running1 25:00 1.86(13:25) 3.0(8:20)
  Total7 8:02:30 89.79 144.5 355
averages - sleep:5.7 weight:71.7kg

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Monday Jan 28, 2013 #

Running (Recovery jog) 25:00 [2] 3.0 km (8:20 / km)
slept:7.0 weight:72kg shoes: LunarGilde II

Brief jog, feeling a little heavy-legged.

Cycling (Virgin Active Kensington) 40:00 [3] 17.1 km (2:20 / km)

RPM class with Ivo. Great Alpine mountain shots on the myride screen :)

Sunday Jan 27, 2013 #

Event: BKO Concorde Chase
 

Orienteering (BKO Barossa) 1:23:10 [3] 13.8 km (6:02 / km) +355m 5:20 / km
slept:6.0 shoes: Oroc 340

Ok run on the Black course at the Concorde Chase. Couple of minor wobbles early on, but only significant error, prior to checking spits, was in losing almost three mins right at the end, in the final 100m of the leg to 29. Hit the wrong gully just left of target and turned left. Shame to spoil a little what had been a good run, with a nice flow in the middle controls especially.

Orienteering warm up/down (Barossa warm up) 13:30 [3] 1.2 km (11:15 / km)
shoes: Oroc 340

Orienteering (Barossa warm down ) 16:20 [2] 1.3 km (12:34 / km)
shoes: Oroc 340

Saturday Jan 26, 2013 #

9 AM

Cycling (Virgin Active Kensington) 1:19:00 [4] 31.8 km (2:29 / km)
slept:4.0 weight:72kg

Double my-ride+ class with Ivo. Wasn't originally planning to do both classes, and that showed in the slowing of the pace (19.2 in the first 42 mins, 16.6 in the second class of 37 mins) but chatting with a few of the members, it became clear that almost half the class this week was planning to do both.

Friday Jan 25, 2013 #

Cycling (Virgin Active Aldersgate) 42:30 [3] 17.6 km (2:25 / km)
slept:6.0

Group Cycle class with Caroline.

swimming (Virgin Active Notting Hil) 40:00 [3]

Practising lower head position. Harder to breathe!

Thursday Jan 24, 2013 #

Cycling (Virgin Active Aldersgate) 38:00 [3] 16.0 km (2:23 / km)
slept:5.0

Group cycle class with Lee. Felt tired.

Wednesday Jan 23, 2013 #

swimming (Virgin Active Aldersgate) 12:00 [3] 0.4 km (30:00 / km)
slept:6.0 weight:71kg

Short swim before a meeting at the club. On swimtag.

Cycling (Virgin Active Aldersgate) 42:00 [3] 25.0 km (1:41 / km)

Session trying out the Wattbikes - amazing how quickly the power curves go pear-shaped (almost literally!) when the concentration wanders. Good news is that the weight distribution seems balanced. But lots more work required on activating the glutes and using the quads. More mud scraping required!

swimming (Virgin Active Aldersgate ) 10:00 [3] 0.3 km (33:20 / km)

Very short second swim on the day, but picked up some great tips to work on (thanks Paul!).

Tuesday Jan 22, 2013 #

Cycling (Virgin Active Aldersgate) 41:00 [3] 17.0 km (2:25 / km)
slept:6.0

Group cycle class with Dominic. Lots of time out of the saddle. Feeling good, though with a slight suspicion that 90 minutes every other day may be more beneficial right now than 45 most days...? Just under seven weeks to the 105km Cape Argus...

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