Training Log: BB
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||ride with Peter||1|| 1:58:54|| 28.4||(4:11)|| 45.7||(2:36)|| 449|
| ||Strength and conditioning ||1|| 1:00:00|| 0.62||(1:36:34)|| 1.0||(1:00:00)|
| ||Run||1|| 55:11|| 5.26||(10:29)|| 8.47||(6:31)|| 94|
| ||O race||1|| 19:29|| 1.86||(10:29)|| 2.99||(6:31)|| 38||25 /||29c||86%|
| ||Total||4|| 4:13:34|| 36.14||(7:01)|| 58.16||(4:22)|| 581||25 /||29c||86%|
Strength and conditioning 1:00:00  1.0 km (1:00:00 / km)
Arm and dance step exercises followed by cardio and agility then matt work. Matt work focus on glutes and core.
ride with Peter 1:58:54  45.7 km (2:36 / km) +449m 2:29 / km
Peloton of 4 to 5 (Grant joined near ANU). Won the hill sprint again even after leading off the front. Two on my wheel but they kept getting in each others way. One of them was a very fast rider but he was held back due to 6 by 6. That is, 6 months of being off the bike and carrying an extra 6 kgs. Did a warm up ride before the DRAG meeting spot to start the ride - so this might have helped get me into better shape for the sprint.
Joined by 2 riders at the coffee stop after they drove (one had a surgeons certificate which really counted). Head wind on the way home via Paul's place to help him take off his roof tent on his SUV. So covered a bit extra ground today.
Run 55:11  8.47 km (6:31 / km) +94m 6:10 / km
Back with Grant for the run while the grannies do their cycling. Farrer area today and a run down to Woden then back via Swinger Hill and Mawson. Nice running conditions. Plenty of NZ things to talk about after his holiday over the ditch. Tarawera, walking and NZ accommodations for a start.
O race 19:29  *** 2.99 km (6:31 / km) +38m 6:08 / km
ahr:145 max:156 spiked:25/29c
Sunday sprint series at nearby Chapman Primary. Managed the map flip OK today but did not see there were two very close together controls just before the finish - missed one of them. One control said tree the other said between the trees - bit less than a 1 cm apart on a 1:2000 map. BTW flags for these events are about a quarter the size of normal O flags. Both controls were after two legs across the oval so was hitting max speed prior to the mistake. Had dropped about a minute at 3 controls earlier during the course tho - again all very close control sites. Map made a good use of a small area with some route choices.
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