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Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Core Stability4 1:25:0017.0
  MTB1 1:21:23 14.45(5:38) 23.25(3:30) 31520.9
  Cycling1 1:12:07 23.61(3:03) 37.99(1:54) 30028.6
  Teering2 51:33 5.28(9:46) 8.49(6:04) 8123.7
  Swimming2 10:00 0.12(1:20:28) 0.2(50:00)4.0
  Water Running1 5:00 0.06(1:20:28) 0.1(50:00)2.0
  Running1 4:48 0.29(16:39) 0.46(10:21)1.5
  Total7 5:09:51 43.81 70.5 69697.8
  [1-5]7 5:08:48
averages - weight:73.8kg
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1:31
0:00
WeThFrSaSuMoTu

Sunday Feb 23 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Core Stability 5:00 [1]

Hip flexor exercises
4 PM

MTB 1:21:23 intensity: (1 @0) + (40:24 @1) + (35:15 @2) + (5:43 @3) 23.25 km (3:30 / km) +315m 3:17 / km
ahr:109 max:134

Aranda - Zoo - Arboretum

Saturday Feb 22 #

11 AM

Teering 27:04 intensity: (19 @1) + (1:34 @2) + (8:02 @3) + (16:43 @4) + (26 @5) 4.95 km (5:28 / km) +1m 5:27 / km
ahr:139 max:165 shoes: Mizuno Wave Rider 21

Olympic Bicentennial Park MapRun Long A. Got a bit confused when I punched the first control and the phone said “No. 9 punched”. The next one was coded 2 so went there anyway and was all right after that. As is usual these days took a while to get going. The mossies were out in force today.

Running warm up/down 4:48 intensity: (4 @1) + (4:20 @2) + (24 @3) 0.46 km (10:21 / km)
ahr:119 max:130

Note: at Sydney Track Classic later. Good show from Bol and Deng in the 800 and Michelle Finn (IRL) in the 3000m SC. Finn put a couple of mètres on second place at every jump, which Campbell would then close up straight away - until the last lap. Lots of fouls from the triple jumpers. Also a good 1500m from Linden Hall who slipped back to third with 150 to go, then came good in the last 50. There was an Erbacher in the 3000mSC - found something more rewarding than O?

Core Stability 10:00 [1]

Hip flexor exercises

Friday Feb 21 #

Core Stability 1:00:00 [1]

At home

Swimming 5:00 [3] 0.1 km (50:00 / km)

Water Running 5:00 [3] 0.1 km (50:00 / km)

Thursday Feb 20 #

9 AM

Core Stability 10:00 [1]

Hip flexor
6 PM

Cycling warm up/down 30:15 intensity: (45 @0) + (8:44 @1) + (18:34 @2) + (2:12 @3) 12.4 km (2:26 / km) +90m 2:21 / km
ahr:112 max:132

Cycling 41:52 intensity: (17 @0) + (18 @1) + (29 @2) + (5:28 @3) + (33:55 @4) + (1:25 @5) 25.59 km (1:38 / km) +210m 1:34 / km
ahr:145 max:165

Stromlo criterium. C grade. Comfortable enough for the first 20 minutes, then did a half lap on the front and shortly after I blew up. Finished a lap and a half down.

Wednesday Feb 19 #

5 PM

Teering race 24:29 intensity: (10 @1) + (9 @2) + (8:59 @3) + (15:03 @4) + (8 @5) *** 3.54 km (6:55 / km) +80m 6:13 / km
ahr:139 max:157 weight:73.8kg shoes: Inov8 XTalon 212

Stromlo East (XC area). Okm 3.0, GPS climb 46m. Poor run, particularly up hill. One genuine mistake (40s) - saw a nice open spur from 2 with someone heading down it - ran to it, but it was the wrong one, on the wrong side of the creek. Also shouldn't have gone straight to the finish (-5s).

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Injuries

R Hip/PelvisHip Pain171+days
Lower LegImpact wound / trauma269+days
SickOther938+days
L KneeIliotibial Band Syndrome1,518+days
R EyeForeign Body / Abrasion1,843+days
complete history

Training Targets

Jan 1, 2020 (367d)
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:510.7km12%
projected:3471.1km86%
Running
+ Teering
500km
actual:86.1km17%
projected:585.2km117%
Core Stability
+ Eccentrics
52:00:00
actual:11:20:0021%
projected:77:01:29148%

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