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Training Log Archive: O-ing

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Cycling7 7:32:28 116.36(3:53) 187.26(2:25) 3036161.7
  Core Stability3 2:25:0029.0
  Walk3 2:19:32 4.9(28:27) 7.89(17:41) 18128.7
  Running3 1:36:48 8.84(10:57) 14.23(6:48) 30245.2
  Teering3 1:31:48 8.33(11:01) 13.4(6:51) 11011 /14c78%48.5
  Total19 15:25:36 138.44 222.79 362811 /14c78%313.0
  [1-5]19 15:02:20
averages - sleep:0.5 weight:73.8kg

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Monday Jun 27, 2016 #

8 AM

Cycling 1:01:14 intensity: (2 @0) + (5:41 @1) + (9:54 @2) + (16:05 @3) + (18:02 @4) + (11:30 @5) 22.59 km (2:43 / km) +379m 2:30 / km
ahr:136 max:171

Car Service - Noticed the Shingo carriage there too.
C • Yep, $800 worse off for the... 8
1 PM

Cycling 14:04 intensity: (3:22 @1) + (6:53 @2) + (3:05 @3) + (44 @4) 4.45 km (3:10 / km) +77m 2:54 / km
ahr:117 max:150

4 PM

Cycling 9:17 intensity: (2:14 @0) + (5:04 @1) + (1:12 @2) + (47 @3) 3.16 km (2:56 / km) +78m 2:37 / km
ahr:90 max:133

Sunday Jun 26, 2016 #

4 PM

Running 45:41 intensity: (5 @0) + (16 @1) + (1:45 @2) + (8:09 @3) + (15:51 @4) + (19:35 @5) 6.51 km (7:01 / km) +147m 6:19 / km
ahr:149 max:170 weight:73.2kg shoes: ASICS Nimbus 16

O-France training.

Saturday Jun 25, 2016 #

6 AM

Cycling 2:06:19 intensity: (3:21 @0) + (17:13 @1) + (22:59 @2) + (42:21 @3) + (20:19 @4) + (20:06 @5) 56.35 km (2:14 / km) +881m 2:05 / km
ahr:132 max:180

Small group today, bitterly cold. Had to break away with NSCC to get warm, and then had to wait for 5 minutes at the top of Akuna East. Right foot went numb on McCarrs. We were infiltrated by another group on the way back, so sat in and took the prime on the Wildflower Garden Hill. Too cold to sit at the coffee shop for too long. Got in another group down the Pacific Hway: had too laugh when they got sprayed from a big puddle at the Shirley Road junction\.

Thursday Jun 23, 2016 #

11 AM

Running 24:49 intensity: (14 @0) + (1:10 @1) + (9:09 @2) + (9:22 @3) + (4:54 @4) 3.53 km (7:02 / km) +75m 6:22 / km
ahr:126 max:153 slept:0.5 shoes: ASICS Nimbus 16

Token run to stave off jet lag; reset the GPS; start training for O-France. Got half an hours sleep last night to add to the 3:30 am, 4:30 am and 4:00 am starts in the last 4 days. It is a religious time in Indonesia so they eat breakfast at 3:30am and then don't take food or water until sunset.
Struggled early but started to flow well from the three fifth mark to the five eighth. Found a decent bush loop under UTS, again marked by yellow paint in part. L knee tight but not sore.

Tuesday Jun 21, 2016 #

11 AM

Walk 1:00 [1] 0.09 km (11:07 / km) +2m 10:00 / km
ahr:81 max:84

Walk 13:59 intensity: (12:49 @1) + (33 @2) + (37 @3) 1.0 km (13:59 / km) +3m 13:49 / km
ahr:107 max:129

Monday Jun 20, 2016 #

11 AM

Walk 1:50:35 intensity: (1:39:01 @1) + (8:24 @2) + (3:03 @3) + (7 @4) 6.0 km (18:25 / km) +146m 16:26 / km
ahr:75 max:141

3 PM

Walk 13:58 intensity: (10:00 @0) + (3:07 @1) + (45 @2) + (6 @3) 0.8 km (17:27 / km) +30m 14:42 / km
ahr:70 max:131

Thursday Jun 16, 2016 #

10 AM

Cycling 1:40:26 intensity: (4:49 @0) + (39:54 @1) + (32:40 @2) + (12:28 @3) + (9:00 @4) + (1:35 @5) 40.04 km (2:30 / km) +739m 2:18 / km
ahr:113 max:209

Wednesday Jun 15, 2016 #

Note

Senate Election
I think for the first time I'm going to vote "Above the Line". There are just too many people on there I want to put last - its going to take up too much time.
The issue is basically to order the last two seats between the ALP, Coalition, Greens, David Leonhjelm (Lib Dems) or Fred Nile. They are the only ones with a realistic chance, with maybe Xenophon Team, Family First and the DLP as rank outsiders in need of a miracle.
The good thing about not having to number every box is that you can be sure that your vote will count even though you don't put a number in Nile's box (as long as you do number the other contenders).
Of the 41 Groups there are only 3 I actually do want to vote for (Science/Cycling, Secular and Pirates). Then it will be the ALP, then the dark horses and no hopers I can stomach to put a number against followed by the rest of the contenders (except Nile) with the remainder (including most importantly the Anti-vaxxers Group A) blank.
C • Election 14

Tuesday Jun 14, 2016 #

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

Easier session (3 springs on reformer). Did extra VMOs though on all in.

Monday Jun 13, 2016 #

9 AM

Teering race (State League) 13:58 intensity: (2 @0) + (29 @1) + (2:37 @2) + (1:06 @3) + (6:18 @4) + (3:26 @5) **** 2.33 km (6:00 / km) +29m 5:39 / km
ahr:142 max:161 spiked:11/14c weight:74kg shoes: ASICS Nimbus 16

Coffs Campus, QBIII Day 3, M60, 1st (2nd on Course 2). Taped L knee again and it held up OK (but was sore after - I can race, but not train: every time I run it is sore for a few days).
Rolled ankle on the first set of stairs on the way to 1, so tentative on stairs after that. Sluggish up the hill to 2; basically not running quick enough (lack of training). Lucky with 4, got the small path down to the control - it is on the map but I didn't see it. Had thought 4 was on the upper level approaching, but changed my mind as I got closer.
5 - only real mistake; went up and left instead of down and right (-10). Struggled up the hill to 6. Slow and steady from here to the finish. Took a couple of steps up the stairs at 10 but then Shep turned around and came back down, so I retreated (-5 secs).

Hard 2 Day 3 - Splits

Sunday Jun 12, 2016 #

10 AM

Teering race (State League) 45:05 intensity: (7 @0) + (14 @1) + (28 @2) + (3:45 @3) + (22:46 @4) + (17:45 @5) 6.7 km (6:44 / km) +73m 6:23 / km
ahr:151 max:181 shoes: Inov8 XTalon 190

Oppy's Gully, QBIII Day 2, M60, 2nd (but smashed by 6:30 by Bruce Meder). Well Routegadget is interesting - Was the start triangle that far out or is it just a function of where I started the watch? Anyway I didn't plan 1 well, should have aimed off to the left and hit the tributary. 2 minutes blown there. Ran OK to 6, but still about another minute slower than Bruce and then blew 7. Was heading straight for it and had caught Carolyn and Steve Flick. As they crossed my path heading down (to the control) I deviated and headed up. Relocated off the MTB track - another 2 minutes gone there.
C • start triangle 3

Hard 5 Day 2 - Splits

Saturday Jun 11, 2016 #

Event: Queen's Birthday QBIII
 
2 PM

Teering race (State League) 32:45 intensity: (14 @0) + (8 @1) + (26 @2) + (6:19 @3) + (22:55 @4) + (2:43 @5) 4.37 km (7:30 / km) +8m 7:25 / km
ahr:143 max:164 shoes: Inov8 XTalon 190

Boambee Beach, QBIII Day 1, M60, mp. Karma? Cath had entered me as M55, but I changed to M60 and punched the M55's no. 1 instead of mine. I was still in shock after a fall before the start - swung off a branch which snapped and I fell 1m down a cliff on my elbow which swelled up to an egg size and basically paralyzed my left arm. So I hadn't really sorted out the scale and stopped short at the M55 control, which was on line (due south) and in a similar feature - a depression which looked like a gully. The shock part might also explain why I didn't check the code number, something I usually do as routine after a few issues a couple of years ago (Note - this is the third time I've mp'd at no. 1, NSW Sprint Champs 2010, Orange and the JK in 1979. Every time it was a short leg and a similar feature.).
Butchered no. 2 as a result and fumbled the first loop, but ran well after that - nice area, good course.
Lost 5-6 minutes, but had the fastest time on the course.

Hard 3a Day1 - Splits

Tuesday Jun 7, 2016 #

Core Stability (Pilates) 1:00:00 [1]
weight:74.6kg

Mat as usual. Reformer - 30 on all springs, plus extra VMO. Arms/singles on 2. Slidies on 1.5.
Cold has got to chest. Mild so far.

Monday Jun 6, 2016 #

10 AM

Running 26:18 intensity: (6:36 @2) + (13:02 @3) + (6:40 @4) 4.2 km (6:16 / km) +80m 5:43 / km
ahr:131 max:153 shoes: ASICS Nimbus 16

Short run to get warm. Bad night with sinus drip last night. Cold now migrating to throat.

Sunday Jun 5, 2016 #

Core Stability (Pilates) 25:00 [1]
(sick)

Seriously wet outside.
Cold started with sinus drip.

Saturday Jun 4, 2016 #

4 PM

Cycling (Windtrainer) 30:02 intensity: (34 @0) + (4:34 @1) + (4:52 @2) + (10:51 @3) + (8:42 @4) + (29 @5) 15.0 km (2:00 / km)
ahr:128 max:159 weight:73.5kg

Too wet (+80 ml) to venture out. Did 6 x 1 minute efforts, which was surprisingly hard.

Thursday Jun 2, 2016 #

9 AM

Cycling 1:51:06 intensity: (1:34 @0) + (30:50 @1) + (39:08 @2) + (23:10 @3) + (15:52 @4) + (32 @5) 45.67 km (2:26 / km) +882m 2:13 / km
ahr:118 max:159

Felt pretty good and put some effort in up Bobbin East for a third fastest all time of 11:32 behind the La Reve PB of 10:41.

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