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Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling2 3:24:32 57.53(3:33) 92.59(2:13) 872
  MTB2 2:08:26 18.14(7:05) 29.19(4:24) 393
  Core Stability3 2:05:00
  Running2 25:29 3.2(7:58) 5.15(4:57)
  Rowing2 19:58 2.49(8:02) 4.0(5:00)
  Total7 8:23:25 81.36 130.93 1265
  [1-5]7 8:16:47
«
2:09
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MoTuWeThFrSaSu

Sunday Dec 17 #

10 AM

MTB 1:37:04 intensity: (2 @0) + (14:26 @1) + (47:08 @2) + (31:00 @3) + (4:28 @4) 22.56 km (4:18 / km) +293m 4:02 / km
ahr:120 max:146

Sparrow Hill, working hard to stay ahead of Cath. Glorious (weather, venue, company).

Saturday Dec 16 #

4 PM

MTB 31:22 intensity: (6 @0) + (12:57 @1) + (11:39 @2) + (6:15 @3) + (25 @4) 6.63 km (4:44 / km) +100m 4:24 / km
ahr:112 max:140

Bruce Ridge with Cath. Pleasant, mild, DOMS in the calves from the elliptical yesterday.

Friday Dec 15 #

1 PM

Running (Elliptical) 24:29 intensity: (4:33 @2) + (14:11 @3) + (5:45 @4) 5.0 km (4:54 / km)
ahr:132 max:146 shoes: ASICS Gel Nimbus 19

At the gym. Outside saw 9 bike riders (no helmet), 7 bike riders (with helmet) and 6 sunbrellas.

Core Stability (Pilates) 35:00 [1]

R sinle leg press - 37kg - 20,20,20,22 reps.

Thursday Dec 14 #

9 AM

Cycling 2:09:01 intensity: (1:42 @0) + (13:14 @1) + (39:16 @2) + (29:25 @3) + (41:05 @4) + (4:19 @5) 59.33 km (2:10 / km) +564m 2:05 / km
ahr:128 max:183

Fyshwick - Sutton - Fyshwick getting car windscreen replaced. Hot and windy. Good coffee after at Two Hands: last coffee served before power went out (34 degrees is too hot for Canberra apparently).

Wednesday Dec 13 #

10 AM

Rowing 9:36 intensity: (3:04 @0) + (5:03 @1) + (1:29 @2) 2.0 km (4:48 / km)
ahr:88 max:120

Running 1:00 [3] 0.15 km (6:40 / km)
shoes: ASICS Gel Nimbus 19

Tried the treadmill but R knee sore from the start so gave up.

Core Stability 45:00 [1]

Single R leg press 60kg - 12,15,15,15.

Tuesday Dec 12 #

9 AM

Cycling 1:15:31 intensity: (1:44 @0) + (16:20 @1) + (42:36 @2) + (12:01 @3) + (2:49 @4) + (1 @5) 33.26 km (2:16 / km) +308m 2:10 / km
ahr:116 max:155

Majura Loop with Mt Pleasant.

Monday Dec 11 #

10 AM

Rowing 10:22 [3] 2.0 km (5:11 / km)

Core Stability (Pilates) 45:00 [1]

R Single Leg Press 3 times 20x52.5kg, then 16x60kg.

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7+ days ago
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Next Up

  • 2w, 0d: 2017 Year Review Another year blighted by injury and an operation. The injuries started early - March 1 pulled my first ever hamstring - low down behind the R knee - foreshadowing things to come. That injury cruelled the ACT Sprint (finished only by hopping), ACT Middle (DNS) and more importantly Oceania NZ, and and any thoughts of staying on fror WMOC. Still managed to finish first on the Aussie team in Oceania S, M and L but got dumped from the Relay team. Hammie seemed to clear up...
  • 5w, 3d: Sprint Canberra (5 day entry) ?
  • 25w, 6d: 70th Jukola Relay ?
  • All Upcoming

Injuries

SickOther138+days
R KneeOther187+days
R Lower LegAchilles Tendonitis469+days
L KneeIliotibial Band Syndrome718+days
R EyeForeign Body / Abrasion1,043+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:3460.3km76%
projected:3598.3km79%
Running
+ Teering
500km
actual:354.1km70%
projected:368.2km73%
Core Stability 50:00:00
actual:60:57:00121%
projected:63:22:52126%

Reports

Search Log

 

Flag Counter

  • Dec 24 [1w, 0d]: N - Big Foot Sprints on holiday unfortunately
  • Dec 31 [2w, 0d]: 2017 Year Review Another year blighted by injury and an operation. The injuries started early - March 1 pulled my first ever hamstring - low down behind the R knee - foreshadowing things to come. That injury cruelled the ACT Sprint (finished only by hopping), ACT Middle (DNS) and more importantly Oceania NZ, and and any thoughts of staying on fror WMOC. Still managed to finish first on the Aussie team in Oceania S, M and L but got dumped from the Relay team. Hammie seemed to clear up...
  • Jan 24, 2018 [5w, 3d]: ? - Sprint Canberra (5 day entry)
  • Jun 16, 2018 [25w, 6d]: ? - 70th Jukola Relay BF?

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