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Training Log Archive: O-ing

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+m				load
	Cycling	11	14:14:10	253.05	(3:23)	407.24	(2:06)	4633				341.7
	Core Stability	3	3:00:00									36.0
	Teering	4	2:18:52	12.84	(10:49)	20.66	(6:43)	395	34 /	38c	89%	73.9
	Running	5	1:50:08	9.88	(11:09)	15.9	(6:56)	175				41.5
	Walk	1	20	0.01	(24:23)	0.02	(15:09)	1				0.1
	Total	23	21:23:30	275.78		443.82		5204	34 /	38c	89%	493.1
averages - weight:75.4kg

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Monday Mar 31, 2014 #

12 PM

Cycling (Spin) 46:00 [3] 23.0 km (2:00 / km) +230m 1:54 / km
ahr:144 max:170

Heart rate stuffed up - for the first half an error message covered the screen saying "Multiple HR monitors detected", so I couldn't actually see my HR. For the second half it just stayed on 152.

C • was that mine confusing it? 3

Sunday Mar 30, 2014 #

Event: Newcastle - NOY 1

10 AM

Teering 50:52 [4] 6.41 km (7:57 / km) +136m 7:11 / km
ahr:136 max:157 weight:75kg shoes: VJ Bold

Fairley Dams, West Wallsend, NOY1. Medium Course. Felt weak and slow early on and then came no. 7. Found the boulder and tried to place it on the map, because I was looking for a boulder on a creek, and this one wasn't in a creek. 7 minutes later came back to that boulder from the other side - there it was.
Got some energy back after that and ran well to the finish. Could almost untick the feet injuries, except I'm aware of both: its just that they are not affecting my running at all.

Hard Medium - Splits

Saturday Mar 29, 2014 #

5 AM

Cycling (La Reve) 2:59:56 [3] 83.53 km (2:09 / km) +1163m 2:01 / km
ahr:128 max:158

Value for money in the Saturday morning training slot. Wet roads, dark, fog, lots of punctures in the group. Climbs - Bobbin 12:00, Akuna East 10:50, McCarrs 8:22.

Thursday Mar 27, 2014 #

5 PM

Running intervals 53:00 [3] 8.0 km (6:38 / km) +75m 6:20 / km
ahr:131 max:158 weight:74.9kg shoes: ASICS Gel Nimbus 15 white

Beauchamp Park, Chatswood. Took it a bit easy, still feel a bit queasy/lethargic. I'm not sure all of the cold/gastric issues have gone away. Running wise actually felt pretty good; a very long way to go though for an acceptable level of running fitness.

Wednesday Mar 26, 2014 #

12 PM

Cycling (Spin) 48:05 [3] 24.0 km (2:00 / km)
ahr:140 max:157

Really bad sore throat yesterday/last night, so not sure if this was a good idea.

Note: After the Australian's hatchet job on Paul Barry yesterday I went to the book shop and bought his book - Breaking News: Sex, lies and the Murdoch Succession

C • I bet its not as good as Da... 3

Tuesday Mar 25, 2014 #

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

Inc 150 scooters on 1.5 in three parts (60, 50, 40)

Monday Mar 24, 2014 #

Cycling (Spin) 45:00 [3] 23.0 km (1:57 / km) +230m 1:52 / km
weight:75.5kg

Sunday Mar 23, 2014 #

9 AM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 XTalon 190

10 AM

Teering race (Metro League) 42:55 [4] ** 6.21 km (6:55 / km) +111m 6:21 / km
ahr:146 max:168 spiked:14/16c weight:75.2kg shoes: Inov8 XTalon 190

Mt Annan. A rude awakening.
I might have reached a high water mark in the Big Pink Rankings at 80 a couple of weeks ago. I'm down to 87 now - Mt Annan is my worst result in 12 months and replaces a really good run at last years Metro League in Maryala, and I've lost the 2 good runs at SL1 and 2 last year as well.
Still ahead of Undy though.

Div 1 - Splits

Saturday Mar 22, 2014 #

5 AM

Cycling 2:19:00 [3] 67.75 km (2:03 / km) +809m 1:56 / km

La Reve Group. The week off has sent me from the front of the group to the back. 12:13 for the Bobbin climb. Started well off the back after a slow dark descent.

Thursday Mar 20, 2014 #

6 PM

Running intervals 31:08 [3] 3.9 km (7:59 / km) +70m 7:20 / km
ahr:112 max:156 weight:74.5kg shoes: ASICS Gel Nimbus 15 white

Chatswood. 24 hours after the antibiotics appear to have killed off the trots - so probably Giardia. Took it easy except for a couple; GPS missed one.

Tuesday Mar 18, 2014 #

11 AM

Walk 20 [1] 0.02 km (15:09 / km) +1m 12:21 / km
weight:75kg (sick) shoes: ASICS Gel Nimbus 15 white

Crook in KL.

Wednesday Mar 12, 2014 #

12 PM

Cycling (Spin) 51:17 [3] 26.0 km (1:58 / km) +260m 1:53 / km
ahr:144 max:162 (sick)

with Brooner! Unfortunately cold started last night. In sinus currently. HR up, 5 average, 3 on max - illness or Brooner beside me?

C • Brooner effect 4

Tuesday Mar 11, 2014 #

Core Stability (Pilates) 1:00:00 [1]
weight:76.3kg

Sunday Mar 9, 2014 #

Event: Sprint Series #10 - Bicentennial Park

5 PM

Teering race (Sprint Series) 22:25 [5] **** 4.0 km (5:36 / km) +60m 5:13 / km
ahr:151 max:162 shoes: ASICS Gel Nimbus 15 white

Bicentennial Park, West Pymble. Pretty good run, except I failed to start the GPS at the start. So then it decided to power itself down coming in to number 5 with lots of beeps going, which threw me, so got it started but by that time I went to the bottom of the cliff instead of the top (-30 seconds).
Pretty happy with my route choice decisions - lots of them today.

6 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: ASICS Gel Nimbus 15 white

Sprint - Splits

Saturday Mar 8, 2014 #

5 AM

Cycling 2:03:00 [3] 61.9 km (1:59 / km) +765m 1:52 / km
ahr:133 max:157 weight:76.5kg

NSCC La Reve (Medium) bunch. Struggled up Bobbin midfield, but came good for a while after that. 11.35 for the climb, 25 seconds off PB.

Thursday Mar 6, 2014 #

5 PM

Cycling 15:51 [3] 5.63 km (2:49 / km) +85m 2:37 / km

Retrieving car.

Wednesday Mar 5, 2014 #

12 PM

Cycling (Spin) 50:01 [3] 25.0 km (2:00 / km) +250m 1:54 / km
ahr:138 max:159

C • spinning tomorrow? 2

Tuesday Mar 4, 2014 #

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

Inc. Scooters 105 on 1.5. Arms on 2.

Monday Mar 3, 2014 #

12 PM

Cycling (Spin) 43:00 [3] 22.0 km (1:57 / km) +220m 1:52 / km
ahr:133 max:157

Sunday Mar 2, 2014 #

Event: Sprint Series #9 - Pyrmont

6 PM

Teering 22:40 [4] **** 4.05 km (5:36 / km) +88m 5:03 / km
spiked:20/22c weight:76kg shoes: ASICS Gel Nimbus 15 white

Pyrmont (Sugar Rush). 15th, disappointing run, with another costly, bad error near the end (-32 secs). Eyesight is letting me down; didn't see the major cliff blocking the way.
Also got the wrong route to 12 (-15 secs) - that one not my fault. And then missed time in the circle, that was (-15 secs).
Legs not as wiped out as last week before or after. Feet OK too. Just a bit slow, especially uphill (no. 6 in particular, 27th split).

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +10m 7:37 / km
shoes: ASICS Gel Nimbus 15 white

Long - Splits

Saturday Mar 1, 2014 #

4 PM

Cycling 1:53:00 [3] 45.43 km (2:29 / km) +621m 2:20 / km

12.51 for the climb.
Bad driver AM 97 PR: sounding horn unnecessarily; leaving insufficient space for cyclists; overtaking without actually leaving the lane it was in. Presumably because by riding at 50kmh I was holding him/her up.

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