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Training Log Archive: O-ing

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m				load
	Cycling	8	8:50:00	147.31	(3:36)	237.08	(2:14)	2409				212.0
	MTB	9	6:30:10	85.22	(4:35)	137.15	(2:51)	2103				158.8
	Core Stability	4	4:00:00									48.0
	Teering	1	1:00:16	3.73	(16:10)	6.0	(10:03)	150	10 /	12c	83%	24.1
	Total	22	20:20:26	236.26		380.22		4662	10 /	12c	83%	442.9
averages - weight:75.5kg

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Saturday Apr 28, 2012 #

8 AM

Cycling 1:21:00 [3] 35.61 km (2:16 / km) +551m 2:07 / km

To the Ishakova's for morning tea.

C • Morning Tea? 2

Friday Apr 27, 2012 #

9 AM

Cycling 52:00 [3] 27.37 km (1:54 / km) +268m 1:49 / km

Got the road bike back from the bike shop

Wednesday Apr 25, 2012 #

4 PM

MTB 57:28 [3] 22.62 km (2:32 / km) +348m 2:22 / km

Lane Cove, weir has stopped running.

Tuesday Apr 24, 2012 #

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

OK, so L ankle op is set for June 5th to remove "a prominent postero-lateral process talus" or as the surgeon put it "a nut in a nutcracker"

Sunday Apr 22, 2012 #

10 AM

MTB 1:26:59 26.01 km (3:21 / km) +359m 3:08 / km

Belanglo, DUO Long Course, MTBO only. Enjoyable course, rode OK. Two mistakes; at 3 where I made a parallel error (30 secs) and at 11, where I couldn't read the map (2 minutes); I think the MTBO map just took a little bit more detail off than necessary - I couldn't locate a track junction immediately after riding up a bare rock with a massive cliff/boulder/knoll on the side of the track.

Not sure why I needed special easy controls (3 of them) while the Long Course DUO went off track for those three a short way.

Saturday Apr 21, 2012 #

MTB 45:00 [3] 16.3 km (2:46 / km) +260m 2:33 / km

Lane Cove, weir flowing and they have been working on the barricades, so only went across once.

Friday Apr 20, 2012 #

MTB (Commute) 25:00 [3] 8.8 km (2:50 / km) +120m 2:40 / km

7 AM

MTB (Commute) 41:00 [3] 14.29 km (2:52 / km) +241m 2:39 / km

Tuesday Apr 17, 2012 #

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

Monday Apr 16, 2012 #

8 AM

MTB (Commute) 27:47 [3] 8.46 km (3:17 / km) +133m 3:03 / km

4 PM

MTB (Commute) 26:00 [3] 8.66 km (3:00 / km) +123m 2:48 / km

Sunday Apr 15, 2012 #

MTB 41:00 [3] 16.0 km (2:34 / km) +260m 2:22 / km

Repeat

Saturday Apr 14, 2012 #

3 PM

MTB 39:56 [3] 16.01 km (2:30 / km) +259m 2:18 / km

Lane Cove NP bitumen, both sides. This after the bike shop couldn't get the pedal off the road bike, its going to have to be drilled out. Its deja vu all over again.

Thursday Apr 12, 2012 #

Cycling (Commute) 26:00 [3] 9.4 km (2:46 / km) +130m 2:35 / km

So, saw the specialist yesterday - an ankle impingement; protrusion on the top of the foot is banging against the bottom of the tibia in flexion. Common among fast bowlers and ballet dancers, they get the protrusion chopped off and no more problem. So MRI tomorrow, probably surgery in May? Hopefully back running for Tasmania in October.
Had the flu shot yesterday too.

C • Fast Bowlers 4

Cycling (Commute) 38:00 [3] 14.3 km (2:39 / km) +220m 2:28 / km
(injured)

Pedal fell off in North Ryde so had to do the last 6km on one leg. The bad (L) one.

Tuesday Apr 10, 2012 #

Core Stability (Pilates) 55:00 [1]

Monday Apr 9, 2012 #

Cycling 38:00 [3] 16.5 km (2:18 / km) +200m 2:10 / km

Stanthorpe to the Summit, with a light headwind.

Sunday Apr 8, 2012 #

Cycling 1:44:00 [3] 48.0 km (2:10 / km) +350m 2:05 / km

From the big apple (marvellous coffee, cake, pies and chips) took Amiens Rd to Passchendale Forest and the windy way back to Stanthorpe.

Saturday Apr 7, 2012 #

Cycling 1:25:00 [3] 39.0 km (2:11 / km) +300m 2:06 / km
(injured)

Mt Tully, Euky, Stanthorpe. Undulating road with lots of Kookaburras and only one P plate hoon.

Decided not to risk Easter. Probably would have run if it was just one injury, but not two. Went out on the Very Easy with Aoife and had one twinge in the ankle, so probably wise to sit out the race.

C • Twinge 2

Friday Apr 6, 2012 #

Cycling 1:01:00 [3] 26.7 km (2:17 / km) +150m 2:13 / km
(injured)

Stanthorpe. Got as far as the lumpy bumpy NSW roads.

Thursday Apr 5, 2012 #

Cycling 45:00 [3] 20.2 km (2:14 / km) +240m 2:06 / km

Lane cove, easy. So the physio had a good look at the knee this time and thinks its a partial tear of the meniscus. Wants to see if it will settle down and advised cycling every day to get some motion into the joint.

Wednesday Apr 4, 2012 #

Note

Interesting how seriously the Norwegians are still taking their 3km time trials In case the link breaks (EDIT - link has broken) here are the historic times under 9 minutes:
(Now updated with random extras)
3000m-tider av O-løpere
Alex Lubina (GER) 7:54.8
Jan Fjærestad 7.57.06
Martin Dent (AUS) 7:59.06 (2005)
Truls Nygaard 7.59.60
Pål Corneliussen 8.00.18
Oddmund Roalkvam 8.00.5
Yngvar Christiansen 8.01.78
Topi Raitanen FIN 8.05.98 (2018)
Kris Jones GBR 8.07.65 (2017)
Ola Tellesbø 8.08.0
Terje Næss 8.10.12
Andrey Khramov (RUS) 8:12
Carsten Jorgensen (DEN) 8:14.1i 1/1/92
Øivind Hylleseth 8.15.33
Sten Erik Hammerquist 8.19.6
Kjetil Bjørlo 8.20.93
Øyvind Thon 8.23.8
Dagfinn Olsen 8.24,2
Jon Tvedt 8.24.42
Rolf Vestre 8.26.60
Jørn Therkelsen 8.26.6
Morten Hoffmann 8.28.0
Tore Sagvolden 8.30.33
Murray Strain GBR 8.31 (2014)
Arild Aasheim 8.31.04
Håvard Tveite 8.32.25
Harald Thon 8.32.4
Bjørnar Valstad 8.32.-
Viggo Aaberg 8.32.7
Per Olaussen 8.33.88
Svein Jacobsen 8.35.0
Jarle Teigland 8.36.79
Lars Ølstad 8.37.04
Eoin Rothery IRL 8.37 (1985)
Holger Hott Johansen 8:38,0
Lars Drage 8.38.4
Lars Skjeset 8:39,0
Anders Eide 8.39.01
Gjermund Hanssen 8.39.30
Øystein K Østerbø 8:41,6

Tuesday Apr 3, 2012 #

Core Stability (Pilates) 1:00:00 [1]
(injured)

Restricted by L knee which is proving very bothersome. Physios don't usually do 2 injuries at the same time so I'm not sure what the issue is here. Certainly the kneecap is not very mobile and the ITB is very tight. Rolling appears to help. It certainly restricted my session today and is a lot sorer than the L ankle - that has pulled up well from Sunday. If it was just the ankle I'd be pretty sure I could get through Easter.

Sunday Apr 1, 2012 #

Teering race 1:00:16 [3] *** 6.0 km (10:03 / km) +150m 8:56 / km
spiked:10/12c weight:75.5kg (injured) shoes: Inov8 OROC 280

Heart Rate Hills, Ryhope. 8th on Med. Hard course, 20 minutes (! gulp!) behind Bjorn Mella. Okm 4.3. For a test run, first since March 5th, that has to rate as a failure. Ankle was OK, a few twinges but the pain is still generally better than a few weeks ago, so I think I might be able to run at Easter. The bigger issue is whether I can navigate and the evidence is pretty clear that I can't.
Got flummoxed at number 5 when I couldn't spot a gully with a control in it after running over it twice within 20m of the flag.
That was just the catalyst for a total bamboozlement at 6, where I didn't believe the map and spent ages just wandering around.

C • Oscar 2

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