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Training Log Archive: O-ing

In the 28 days ending Feb 28, 2017:

activity # timemileskm+mload
  Cycling14 20:37:02 355.4(3:29) 571.96(2:10) 5315374.6
  Core Stability6 4:00:0061.0
  Teering5 2:59:23 17.27(10:23) 27.79(6:27) 48332 /35c91%86.0
  Running5 2:17:26 13.4(10:15) 21.57(6:22) 25947.2
  MTB1 1:01:04 9.06(6:44) 14.58(4:11) 33517.0
  Water Running2 25:00 0.37(1:07:03) 0.6(41:40)8.5
  Swimming1 12:30 0.31(40:14) 0.5(25:00)5.0
  Total31 31:32:25 395.81 637.0 639132 /35c91%599.2
  [1-5]31 31:19:35
averages - weight:72.6kg

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Tuesday Feb 28, 2017 #

Core Stability (Pilates) 25:00 [1]
weight:72.2kg

1 PM

Cycling 22:22 intensity: (17 @0) + (5:12 @1) + (16:15 @2) + (30 @3) + (8 @4) 9.67 km (2:19 / km) +57m 2:15 / km
ahr:113 max:152

Monday Feb 27, 2017 #

4 PM

Water Running 15:00 [2] 0.5 km (30:00 / km)

5 PM

Swimming 12:30 [3] 0.5 km (25:00 / km)

At AIS while Aoife was doing over 1km with the Juniors. Had to wear a cap - it's actually better, less water in the ears.
C • So .. 2

Sunday Feb 26, 2017 #

9 AM

Cycling 2:03:06 intensity: (13:00 @1) + (40:03 @2) + (34:15 @3) + (35:41 @4) + (7 @5) 57.7 km (2:08 / km) +916m 1:59 / km
ahr:127 max:156

Cotter Loop with Andy. Good tour of the Stromlo environs.

Saturday Feb 25, 2017 #

12 PM

Running 17:52 intensity: (21 @1) + (2:49 @2) + (9:40 @3) + (5:02 @4) 4.0 km (4:28 / km) +11m 4:24 / km
ahr:132 max:151 shoes: Hoka Bondi 4

Unplanned run after coffee and chips.

Friday Feb 24, 2017 #

5 AM

Cycling 1:48:28 intensity: (57 @0) + (46:53 @1) + (35:35 @2) + (15:13 @3) + (9:32 @4) + (18 @5) 51.74 km (2:06 / km) +357m 2:02 / km
ahr:113 max:162

Vikings from ANU. Struggled on hill efforts and tired on the way home. Freezing fog still lingering near the Barton Highway.

Thursday Feb 23, 2017 #

5 AM

Cycling 1:28:18 intensity: (1:22 @0) + (23:28 @1) + (43:40 @2) + (17:34 @3) + (2:14 @4) 45.38 km (1:57 / km) +367m 1:52 / km
ahr:115 max:154

Duntroon loop. Brisk (12).

Core Stability 25:00 [1]

Wednesday Feb 22, 2017 #

Event: ACT Twilight #14, Lake Ginninderra
 
6 PM

Teering race (Twilight Series) 30:19 intensity: (1 @1) + (58 @2) + (2:48 @3) + (20:43 @4) + (5:49 @5) ** 5.64 km (5:22 / km) +62m 5:06 / km
ahr:148 max:161 spiked:22/23c shoes: Asics GT 2000

Lake Gininderra. Easy course (Okm 5.0, GPS climb 22m). Warm, started in 31 degrees at 6:20 and it was still 30 degrees when I finished. Head high grass in places. Lost about 15 seconds on no. 17, which was hiding behind a tree. Injuries still only niggles, hopefully got away with this which was a bit more of an intense run than I am ready for.

Orange 1 - Splits

Tuesday Feb 21, 2017 #

Core Stability (Pilates ) 1:05:00 [3]

At physio. Inc. Rowing 1500m warm up. Usual reformer session but no weights for mat work.

Monday Feb 20, 2017 #

9 AM

Cycling 1:16:56 intensity: (16 @0) + (5:38 @1) + (47:45 @2) + (22:39 @3) + (31 @4) + (7 @5) 34.37 km (2:14 / km) +362m 2:08 / km
ahr:120 max:155

Sutton Loop. Brisk and windy.
C • Arm warmers 9

Saturday Feb 18, 2017 #

10 AM

Teering race 17:16 intensity: (14 @0) + (8 @1) + (24 @2) + (3:17 @3) + (11:01 @4) + (2:12 @5) 2.85 km (6:04 / km) +5m 6:01 / km
ahr:144 max:159 shoes: Asics GT 2000

Knox SOS.

Teering race 19:47 intensity: (3:18 @2) + (2:36 @3) + (13:13 @4) + (40 @5) 2.52 km (7:51 / km) +3m 7:49 / km
ahr:120 max:189 shoes: Asics GT 2000

Knox, star relay with Greg Barbour

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Asics GT 2000


Long Line Course - Splits

Friday Feb 17, 2017 #

5 AM

Cycling 1:52:10 intensity: (1:21 @0) + (31:15 @1) + (1:05:47 @2) + (11:09 @3) + (2:28 @4) + (10 @5) 50.27 km (2:14 / km) +491m 2:08 / km
ahr:113 max:161

Vikings, Medium Rare Group, Red Hill loop.

Thursday Feb 16, 2017 #

5 AM

Cycling 1:18:43 intensity: (1:28 @0) + (14:59 @1) + (36:57 @2) + (20:24 @3) + (4:55 @4) 40.71 km (1:56 / km) +320m 1:52 / km
ahr:118 max:145

Cold and a lot of roundabouts (43).
C • Its a bit ugly 2

Wednesday Feb 15, 2017 #

Event: ACT Twilight #13, Goorooyaroo
 
5 PM

Teering (Twilight Series) 46:10 intensity: (24 @1) + (1:52 @2) + (9:28 @3) + (30:13 @4) + (4:13 @5) *** 6.33 km (7:18 / km) +215m 6:14 / km
ahr:142 max:174 spiked:10/12c weight:72.9kg shoes: VJ Bold Super 10R

Goorooyaroo Reserve. Hot slog (29 degrees). Spur-gully, rocky underfoot, grass not too bad. Too high on 4 (-30secs), couldn't see the flag at 8 (-45s), a grey haired old lady passed me up the hill to 9, lost a bit on 10 (-10s) because the control's boulder was gone, so they used one on the edge of the circle instead.

Orange 1 - Splits

Tuesday Feb 14, 2017 #

3 PM

Cycling 1:07:39 intensity: (10:23 @1) + (41:54 @2) + (14:06 @3) + (1:16 @4) 26.7 km (2:32 / km) +421m 2:21 / km
ahr:118 max:144

Test ride, tyres soft (50 psi).

Monday Feb 13, 2017 #

Core Stability 1:00:00 [1]

At physio.

Sunday Feb 12, 2017 #

8 AM

Running 47:59 intensity: (1 @0) + (6:45 @1) + (26:35 @2) + (14:15 @3) + (23 @4) 7.05 km (6:48 / km) +93m 6:23 / km
ahr:119 max:138 shoes: Asics GT 2000

AIS-Bruce Ridge. Terrible run, never felt good.

Saturday Feb 11, 2017 #

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Cotter Bend, 40 degrees but beautiful.

Friday Feb 10, 2017 #

5 AM

Cycling 1:54:39 intensity: (1:59 @0) + (16:54 @1) + (48:34 @2) + (39:38 @3) + (7:29 @4) + (5 @5) 53.73 km (2:08 / km) +380m 2:04 / km
ahr:119 max:158

Vikings Bunch from ANU. Started with Fast-medium, but only lasted about 15 minutes, then finished with the medium bunch (there are 5 bunches F, F-M, M, slow-medium and "lifestyle").

Thursday Feb 9, 2017 #

5 AM

Cycling 1:22:31 intensity: (1:50 @0) + (33:02 @1) + (32:45 @2) + (14:19 @3) + (35 @4) 43.46 km (1:54 / km) +319m 1:50 / km
ahr:111 max:150

Bunch ride! well six of us. Pace line down Majura Parkway. Interesting diversion through Duntroon with a basic training squad marching.

Wednesday Feb 8, 2017 #

Event: ACT Twilight #12, University of Canberra
 
5 PM

Teering race (Twilight Series) 23:20 intensity: (25 @1) + (1:44 @2) + (2:53 @3) + (14:29 @4) + (3:49 @5) 4.21 km (5:32 / km) +36m 5:19 / km
ahr:144 max:165 shoes: Asics GT 2000

University of Canberra. OK run up till 17 (didn't spot throughway despite looking for it) and 19 (ran off map).
Edit - I wasn't the only one off the map - 7 of the 9 so far [EDIT 9 of 12} with routes on Livelox
https://www.livelox.com/Viewer/Twilight-12-UCAN/Or...
C • 7 of 9 8

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +10m 5:53 / km
shoes: Asics GT 2000


Orange 1 - Splits

Tuesday Feb 7, 2017 #

11 AM

Cycling 1:23:30 intensity: (51 @0) + (14:19 @1) + (56:27 @2) + (11:13 @3) + (40 @4) 34.99 km (2:23 / km) +243m 2:18 / km
ahr:115 max:147

Monday Feb 6, 2017 #

Core Stability (Pilates ) 50:00 [1]

At physio in Gungahlin. Rowing (10 minutes), weighted clams (to 80kg), usual reformer set, leg press (to 60kg).
6 AM

MTB 1:01:04 intensity: (22 @0) + (26:17 @1) + (21:14 @2) + (12:47 @3) + (24 @4) 14.58 km (4:11 / km) +335m 3:45 / km
ahr:111 max:149

Kowen Forest. Another dud Canberra ride. Obviously parked in the wrong spot (Kowen Road), because I didn't spot an MTB trail marker until it was nearly time to turn around. Then the single track between fallen trees was rutted, muddy, rocky and rooted.
C • Have a look at this http://... 10

Sunday Feb 5, 2017 #

Event: Sydney Sprint Series 2017 Race #5 - Lindfield
 
4 PM

Running 50:35 intensity: (3:12 @1) + (30:03 @2) + (15:07 @3) + (1:57 @4) + (16 @5) 7.01 km (7:13 / km) +135m 6:35 / km
ahr:122 max:164 shoes: Asics GT 2000

Bruce Ridge. Nice and warm (35). Got going well for the middle km. Saw 3 big roos near the end.

Saturday Feb 4, 2017 #

7 AM

Cycling 1:28:07 intensity: (1:02 @0) + (29:30 @1) + (36:42 @2) + (16:34 @3) + (4:19 @4) 38.9 km (2:16 / km) +310m 2:11 / km
ahr:114 max:148

Out to McGregor on a bumpy bike path. It finally turned smooth; I went around a corner and there were 5 horses on the path ahead of me.

Friday Feb 3, 2017 #

9 AM

Cycling 1:34:47 intensity: (34:52 @1) + (55:46 @2) + (1:26 @3) + (1:13 @4) + (1:30 @5) 42.78 km (2:13 / km) +343m 2:08 / km
ahr:113 max:169

3 PM

Core Stability 15:00 [1]

Thursday Feb 2, 2017 #

9 AM

Cycling 1:35:46 intensity: (50 @0) + (45:50 @1) + (40:42 @2) + (5:53 @3) + (50 @4) + (1:41 @5) 41.56 km (2:18 / km) +429m 2:11 / km
ahr:111 max:168

Another dud Canberra bike ride. This one featured 4km of loose or corrugated gravel road (in NSW).
C • Dud Canberra rides 3

Wednesday Feb 1, 2017 #

Event: ACT Twilight #11, Bruce Ridge
 
5 PM

Teering race 42:31 intensity: (1:06 @1) + (6:22 @2) + (14:58 @3) + (19:10 @4) + (55 @5) 6.25 km (6:48 / km) +162m 6:02 / km
ahr:134 max:160 shoes: VJ Bold Super 10R

Bruce Ridge, 15th. Slow running, but sped up a bit (6th fastest to 6) when Shannon passed me. Then started making mistakes and not seeing flags - 8 (-30s too far south), 10 (-30s, stopped in the first watercourse, control was too far east in any case), 11 (-20s confusing extra MTB tracks), 13 (-40s ran straight past it), but got the fastest split to 9 having been there on the way to 8, and the 3rd fastest to 12. No compass and the rain didn't help.
Livelox - https://www.livelox.com/Viewer/Twilight-11-Bruce-R...
Splits: http://act.orienteering.asn.au/gfolder/results/201...

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