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Training Log Archive: O-ing

In the 30 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m	load
	Cycling	14	21:51:18	358.97	(3:39)	577.7	(2:16)	7598	525.7
	Core Stability	4	3:30:00						42.0
	Running	4	3:18:28	19.1	(10:24)	30.73	(6:27)	539	85.2
	Teering	2	1:28:47	9.35	(9:30)	15.05	(5:54)	488	39.9
	MTB	1	50:19	7.13	(7:03)	11.47	(4:23)	44	15.1
	Total	25	30:58:52	394.54		634.96		8669	707.9
	[1-5]	25	30:58:44
averages - weight:75.2kg

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Sunday Nov 30, 2014 #

3 PM

Running 1:02:00 9.11 km (6:48 / km) +132m 6:21 / km
shoes: ASICS Gel Nimbus 15 white2

Fartlek, Nine efforts of 1-2 minutes, made sure to keep moving in between.

Saturday Nov 29, 2014 #

6 AM

Cycling 2:00:00 [3] 57.94 km (2:04 / km) +818m 1:56 / km

Hooked up with North Sydney from Pentecost Av. BF got on for a while but weren't there at Akuna. One of the NSCC got a falt at McCarrs, so pressed on. Waited at the top and could hear Guenter talking, so wasn't caught out by BF going anti-clockwise. A mad triathlete took off on Mona Vale Av and held 50kmh for 3k, so felt obliged to hook on and sprint up Snives nasty hill. The old saddlebag is still as dodgy as it was a few years back, need to get a new one (again).

Friday Nov 28, 2014 #

7 AM

Cycling 1:43:29 [3] 39.42 km (2:38 / km) +604m 2:26 / km

Gladys Free Train Friday

Wednesday Nov 26, 2014 #

12 PM

Cycling 1:05:03 32.5 km (2:00 / km) +325m 1:54 / km
ahr:138 max:154

Last Pure Spin class :(

Sunday Nov 23, 2014 #

7 AM

Cycling 1:24:00 [3] 36.87 km (2:17 / km) +428m 2:09 / km

Terry Hills with Cath

3 PM

MTB 50:19 [2] 11.47 km (4:23 / km) +44m 4:18 / km

Narrabeen,with Aoife and Cath

Saturday Nov 22, 2014 #

Event: Saturday Orienteering Series #6 - Bicentennial Park, West Pymble

5 PM

Running 42:41 [3] 7.62 km (5:36 / km) +68m 5:22 / km
shoes: ASICS Gel Nimbus 15 white2

Lane Cove NP loop.

Friday Nov 21, 2014 #

7 AM

Cycling 1:48:00 [3] 40.28 km (2:41 / km) +590m 2:30 / km

Gladys Free Train Friday,except I forgot to take my Opal card. It got worse from there - got a puncture 100m after I turned around at Bobbin Head. Took two pieces of glass out of the back tyre, but couldn't get the CO2 working and my r*tsh*t pump could only put 15psi in. So rode the whole way back standing up,so as not to get a pinch flat.

Wednesday Nov 19, 2014 #

Event: Sydney Summer Series #8 - East Lindfield

12 PM

Cycling 46:00 23.0 km (2:00 / km) +230m 1:54 / km
ahr:133 max:154 weight:75.2kg

5 PM

Teering race (Summer Series) 44:59 [3] 7.61 km (5:55 / km) +275m 5:00 / km
shoes: ASICS Gel Nimbus 15 white2

East Lindfield. GPS 180m climb. Could have done with having the major track and bridge marked on the map near 23. Just made it back, even with the Out-of-Bounds cricket pitch I had to run around - 4 seconds to spare. Was on 10 pts per minute till 37, but in the last 12 minutes I only got 30 points, for 400 total.

Tuesday Nov 18, 2014 #

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

Sunday Nov 16, 2014 #

2 PM

Running intervals 33:44 6.61 km (5:06 / km) +4m 5:05 / km
ahr:144 max:159 shoes: ASICS Gel Nimbus 15 white2

Chatswood West track, while Aoife practiced long jump. Lovely and warm again. My first ever Mona (2 90s, 4 60s, 4 45s, 4 30s, 4 15s). 5.4km, including 5km in 23:20. Interesting that the pace of the intervals stayed pretty even, though they got shorter, while the HR went slowly up. The 4 times 45s were extra I think.

Saturday Nov 15, 2014 #

6 AM

Cycling 2:18:26 [3] 62.61 km (2:13 / km) +865m 2:04 / km
weight:75kg

Eventful ride. First up, a tricky encounter, nearly taken out by a white truck rego KT 068, carrying a small excavator at the Lindfield (Coles) lights. I was passing parked cars and he was tight to the left of the left hand of two clear lanes. Caught up to the guy at the next lights - he wound down his window and I asked him to leave room for cyclists. He indicated to our left "There's a lane right there" - this was the lane full of parked cars that I was in before.
Hopped on to the North Sydney bunch with Big Foot, but down at Akuna I was the only one left. Akuna East felt quick (10:22, 21 outside the PB). Waited at the top of McCarrs for the BF crew.
After last week, decided to take on the St Ives hill from further out, so went for it before the showgrounds.
Finally, coming down Mona Vale road I hit a drain cover (at 78.7kmh according to the GPS) and my tool bag sheared off. Luckily Undy saw it go, so I went back for it.
Oh and had to change the back tube before the ride after I knocked the top off the valve pumping it up.

C • So I was wrong 2

Friday Nov 14, 2014 #

9 AM

Cycling 2:14:06 [3] 54.7 km (2:27 / km) +830m 2:17 / km

Gladys's Free Train Friday. Lovely and warm.

Wednesday Nov 12, 2014 #

Cycling 46:00 [3] 23.0 km (2:00 / km) +230m 1:54 / km
ahr:140 max:170 weight:75.4kg

Tuesday Nov 11, 2014 #

Core Stability (Pilates ) 1:05:00 [1]
weight:75.1kg

Sunday Nov 9, 2014 #

6 AM

Cycling 1:22:00 [3] 36.53 km (2:15 / km) +438m 2:07 / km

Terry Hills Loop with Cath.

C • Aoife 2

1 PM

Running 1:00:03 [3] 7.39 km (8:08 / km) +335m 6:38 / km
shoes: ASICS Gel Nimbus 15 white2

Hornsby. Bluegum track. Nice in parts, then lots of rocks and steps, so slow.

Saturday Nov 8, 2014 #

Core Stability 20:00 [1]

At home.

6 AM

Cycling 1:57:29 [3] 55.38 km (2:07 / km) +782m 1:59 / km

Two mechanicals and a 15 minute wait (for Marcel). Reasonably typical. Got on to Lidcombe group in Lindfield and then had to surge to get on another group at Pentecost: that had Pete and Cam in it. Waited at Forrest Way for a long time. OK up Akuna,but struggled up McCarrs as Andy stayed with Pete. Got the Nasty hill at St Ives right this time.

C • "Got the Nasty hill at St Ives right this time." 6

Wednesday Nov 5, 2014 #

Event: Sydney Summer Series #6 - North Sydney

12 PM

Cycling 44:01 21.0 km (2:06 / km) +200m 2:00 / km
ahr:121 max:140

Lighter session again. Pity that Pure Spin is closing down. I'll have to ride to work - #noshowers :(

5 PM

Teering race (Summer Series) 43:48 [4] 7.44 km (5:53 / km) +213m 5:09 / km
shoes: ASICS Gel Nimbus 15 white2

After the storm at North Sydney; Shore school. Skipped 14, but shouldn't have - had 3 plus minutes to spare.
Also, should have gone
7 - 30 - 18 - 10 - 17 - 29 - 11 - 21 - 20 instead of
7 - 17 - 29 - 10 - 18 - 11 - 21 - 31 - 20
Had I done so I think I could have got 19 and finished on time. So 40 short of possible.

Tuesday Nov 4, 2014 #

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

Cold is nearly done, just mopping up at the moment.

Sunday Nov 2, 2014 #

6 AM

Cycling 1:27:00 [3] 36.62 km (2:23 / km) +436m 2:15 / km

With Cath to Terry Hills. Cold.

C • Almost as fast as yesterday... 1

Saturday Nov 1, 2014 #

Event: Callan Park Ultra Sprint and Saturday Orienteering Series #3

6 AM

Cycling 2:15:44 [3] 57.87 km (2:21 / km) +822m 2:11 / km

Caught by Nick and Jock near the top of McCarrs.

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