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Training Log Archive: O-ing

In the 31 days ending Jul 31, 2014:

activity # timemileskm+mload
  Cycling6 7:00:32 119.81(3:31) 192.81(2:11) 2320177.0
  Running6 4:54:16 30.55(9:38) 49.17(5:59) 656120.2
  Core Stability5 4:30:0054.0
  Teering4 3:46:11 16.25(13:55) 26.15(8:39) 74015 /27c55%109.1
  MTB3 3:30:40 26.14(8:04) 42.06(5:00) 91384.3
  Total24 23:41:39 192.74 310.19 462915 /27c55%544.6
  [1-5]24 23:41:16
averages - weight:76kg

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Thursday Jul 31, 2014 #

6 PM

Running 48:20 [3] 8.6 km (5:37 / km) +106m 5:18 / km
shoes: ASICS Gel Nimbus 15 white

Wednesday Jul 30, 2014 #

12 PM

Cycling (Spin) 55:02 intensity: (4 @0) + (1:41 @1) + (11:17 @2) + (5:49 @3) + (35:32 @4) + (39 @5) 27.0 km (2:02 / km) +270m 1:56 / km
ahr:137 max:157

Tuesday Jul 29, 2014 #

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

Tough session. Cold almost gone? It retreated back to the nose and is still producing a little bit of gunk.

Monday Jul 28, 2014 #

2 PM

Cycling 1:41:36 [3] 39.77 km (2:33 / km) +526m 2:24 / km

Sunday Jul 27, 2014 #

Event: 2014 MetrO League #5 + Sydney Junior League 4 - Beacon Hill
 
10 AM

Teering (Metro League) 59:28 [4] *** 6.96 km (8:33 / km) +158m 7:40 / km
spiked:9/14c weight:76.1kg shoes: ASICS Gel Nimbus 15 white

Clay Pan and Beyond, Beacon Hill. Division 1 Okm 4.9. Shocker; lost concentration and ran past 1 (-1), couldn't find 3 (-1) or 4 (-6), missed the path to 6 (-3).
C • First controls 19

test - Splits

Division 1 - Splits

Saturday Jul 26, 2014 #

Core Stability 30:00 [1]
(sick)

Pilates mat work at home. Too wet to go cycling this morning and the cold has reappeared anyway.

Friday Jul 25, 2014 #

11 AM

Running 33:26 intensity: (10 @0) + (11 @1) + (2:03 @2) + (6:17 @3) + (23:16 @4) + (1:29 @5) 6.3 km (5:19 / km) +99m 4:55 / km
ahr:136 max:151 (sick) shoes: ASICS Gel Nimbus 15 white

Naremburn. Weather forecast was wrong; it said clear early, rain later. It turned out rain early, clear later. First 5 minutes of HR is dodgy.

Wednesday Jul 23, 2014 #

12 PM

Cycling 50:05 intensity: (53 @1) + (6:20 @2) + (11:22 @3) + (27:56 @4) + (3:34 @5) 25.0 km (2:00 / km) +250m 1:54 / km
ahr:138 max:158

Tuesday Jul 22, 2014 #

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

Tough session. Cold has got to chest, but isn't too bad currently, although did lose a couple of hours last night with the sore throat.

Sunday Jul 20, 2014 #

Event: 2014 State League #11 - Belanglo SF
 
9 AM

Teering race (State League) 55:04 [4] *** 6.25 km (8:49 / km) +174m 7:44 / km
shoes: VJ Bold

Tree Cave Track, Belanglo State Forest. M55, Okm 5.04/165m. Got a bit confused on the way to 1, generally slow but no mistakes; nothing like yesterday anyway.

Teering warm up/down 20:00 [2] 2.0 km (10:00 / km) +30m 9:18 / km
shoes: ASICS Gel Nimbus 15 white

Chatting at the start and couldn't catch Aoife.

Hard 5 - Splits

Saturday Jul 19, 2014 #

Event: 2014 State League #10 - Mittagong
 
1 PM

Teering race (State League) 46:13 [4] **** 5.38 km (8:36 / km) +128m 7:41 / km
spiked:6/13c weight:75.9kg shoes: VJ Bold

Soapy Flat M55. Okm 4.4/110m. Cath had two minutes on me after 28 minutes (no. 7) but faded. I was heading straight for no. 7, but stopped 25m short (- 4 minutes). Also lost time at 1, 2, 3 and 4.

Hard 2 - Splits

Thursday Jul 17, 2014 #

5 PM

Running 42:43 [3] 7.3 km (5:51 / km) +97m 5:29 / km
shoes: ASICS Gel Nimbus 15 white

To Chatswood. Took it fairly easy - R knee still iffy on any bumps or steps.

Wednesday Jul 16, 2014 #

12 PM

Cycling (Spin) 46:24 intensity: (9 @0) + (4:44 @1) + (3:21 @2) + (2:38 @3) + (29:15 @4) + (6:17 @5) 23.0 km (2:01 / km) +230m 1:55 / km
ahr:139 max:164

Legs felt good, not much sign of DOMS any more. R knee still a bit iffy, as is R upper ITB/hamstring.

Tuesday Jul 15, 2014 #

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

Lighter session. Severe DOMS from Sunday's run still affecting me - and now focussing the pain at the top of the R ITB. Hopefully that will ease off. Meanwhile L hand has been better - got sore for no reason two weeks ago; after a week I applied compression and anti-inflamm gel.

Sunday Jul 13, 2014 #

11 AM

Running 1:15:02 [3] 11.08 km (6:46 / km) +141m 6:22 / km
shoes: ASICS Gel Nimbus 15 white

Lane Cove NP. Big Foot loop,but it needs more pink tape. Right knee went after 4.5km - too many rocks and steps.
Longest run since September 2011.

Saturday Jul 12, 2014 #

8 AM

MTB 1:10:28 [3] 14.56 km (4:50 / km) +264m 4:26 / km

Bruce Ridge with Cath. Cold at first but warmed up fine.

Wednesday Jul 9, 2014 #

9 AM

MTB 1:09:52 [3] 14.51 km (4:49 / km) +325m 4:20 / km

Glenrock Park, Newcastle. 2 loops; "Kennys, Dr Suess, Snakes and Ladders, Seismick, Rhythm Section, Pump Action, Reload". Did High Roller on Loop 1, BJ-It happens on Loop 2. Nice track, great morning for it. Not as many unclips as at Awaba.

Tuesday Jul 8, 2014 #

5 PM

Running 46:27 [3] 7.89 km (5:53 / km) +103m 5:32 / km
shoes: ASICS Gel Nimbus 15 white

Newcastle. Tightened up in the last couple of km.

Sunday Jul 6, 2014 #

10 AM

Teering race 45:26 [4] **** 5.56 km (8:10 / km) +250m 6:40 / km
weight:76kg shoes: Inov8 XTalon 190

Heartrate Hills, Ryhope. Minor event, HM course, Okm 4.74, GPS climb 149m. Started slow, like I have been doing recently, but navigated carefully and watchfully, given how badly I did last time we were here (April 2012). Felt a bit better later on and revved it up a bit. Good to get through a race without injury, fatigue or mistakes.

http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
1 PM

MTB 1:10:20 [3] 13.0 km (5:25 / km) +324m 4:49 / km

Awaba, Onley State Forest. Red loop. Good flowing single track with a lot of switchbacks where I usually unclipped. Didn't fall off which was the main point.

HM - Splits

Saturday Jul 5, 2014 #

6 AM

Cycling 2:00:00 [3] 55.14 km (2:11 / km) +786m 2:02 / km

Cold. Crashed into a safety cone at Gordon, but stayed upright. Should have worn gloves, hands very cold. Left hand is a bit of a concern - sore last night and this morning. Has been, on and off, for a week. No idea what the issue is.

Friday Jul 4, 2014 #

Note

The NSW Minister for Cars is at it again - getting Transport NSW to dream up a licensing scheme for cyclists. His aim is clear - to reduce the number of bicycles on the road.
This is why its poor policy: http://blogs.crikey.com.au/theurbanist/2014/05/04/...

Thursday Jul 3, 2014 #

Running 48:18 [3] 8.0 km (6:02 / km) +110m 5:39 / km
weight:75.9kg shoes: ASICS Gel Nimbus 15 white

From work to Chatswood. Major GPS and light problems - GPS was iphone and dropped out 3 times, light was ayups and wasn't charged, so blind a lot of the time. Ran OK, slow but not as bad as last week.

Wednesday Jul 2, 2014 #

4 PM

Cycling 47:25 [3] 22.9 km (2:04 / km) +258m 1:58 / km
weight:76.1kg

Lane Cove NP, 2 laps.

Tuesday Jul 1, 2014 #

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

The grit in my eye that I got on windy Sunday finally came out this morning.

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