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Training Log Archive: O-ing

In the 31 days ending Oct 31, 2014:

	activity	#	time	miles		km		+m				load
	Cycling	8	10:38:53	172.82	(3:42)	278.13	(2:18)	2897				249.8
	Core Stability	6	4:06:00									49.2
	Teering	4	3:06:00	15.94	(11:40)	25.66	(7:15)	650	10 /	16c	62%	86.7
	Walk	1	1:00:00	1.55	(38:43)	2.49	(24:03)	57				12.0
	Running	1	45:14	3.86	(11:43)	6.21	(7:17)	124				18.1
	MTB	1	45:00	9.94	(4:32)	16.0	(2:49)	30				13.5
	Total	21	20:21:07	204.12		328.5		3758	10 /	16c	62%	429.4
averages - weight:75.1kg

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Friday Oct 31, 2014 #

8 AM

Cycling 1:25:00 [3] 39.7 km (2:08 / km) +465m 2:01 / km
weight:75.2kg

Gladys's Free Train Friday. Berowra - H. Bobbin East 12.57.

Wednesday Oct 29, 2014 #

Event: Sydney Summer Series #5 - Lindfield

12 PM

Cycling 48:02 23.0 km (2:05 / km) +200m 2:00 / km
ahr:128 max:152 weight:75.1kg

Lighter session

6 PM

Teering race (Summer Series) 44:01 [4] 7.67 km (5:44 / km) +184m 5:07 / km
shoes: ASICS Gel Nimbus 15 white2

BF Paddy Pallin West Lindfield. Pre-entered so got the map via email and entered the street locations into Optimap which was good. Needed to tweak for control points 10-20-30 and had to look at the bush options, but overall I think this was a good solution. Printed the map at A3 so I could see it better.
A bit tired after the spin class earlier, so ran conservatively, lasted OK.
Missed 4 and ended up at 12 which was a bonus. Otherwise I would have tried for 20 later and probably could have made it, but not without a 1 or 2 minute penalty, so not worth it.

C • Optimap 6

7 PM

Teering warm up/down 31:16 [2] 3.0 km (10:25 / km) +56m 9:32 / km
shoes: ASICS Gel Nimbus 15 white2

Collecting Controls. Lots of spider webs across the bush tracks - they are pretty quick at repairs!
20 was near on impossible in the dark, especially with an unmarked shed in the bush, so got instructions and went back for it.

C • Thanks for #20 2

Tuesday Oct 28, 2014 #

Core Stability (Pilates) 1:05:00 [1]
weight:75kg

Still coughing, so no end to this cold just yet.
Scooters - 150 (60/50/40) on 1.5 springs.

Sunday Oct 26, 2014 #

9 AM

Walk 1:00:00 [1] 2.49 km (24:03 / km) +57m 21:35 / km
shoes: ASICS Gel Nimbus 15 white2

Sculptures by the sea. The ones you could climb or walk through on were popular.

3 PM

Running 45:14 [3] 6.21 km (7:17 / km) +124m 6:37 / km
shoes: ASICS Gel Nimbus 15 white2

Kimo - Golf Course,return via road. Still coughing gunk, but nowhere near as much. 25 degrees, nice to run in a bit of warmth at last.

Saturday Oct 25, 2014 #

Event: Spooks in the Park

6 AM

Cycling 2:05:00 [3] 55.07 km (2:16 / km) +765m 2:07 / km
(sick)

With Undy. Still coughing gunk, but definitely improved. Not struggling like last week. Took 4:17 off the GPS time for all the stops.

Friday Oct 24, 2014 #

Core Stability 15:00 [1]
(sick)

At home. Ps had pedometer on for normal work day- 7500 steps.

Wednesday Oct 22, 2014 #

12 PM

Cycling (Spin) 44:02 22.0 km (2:00 / km) +240m 1:54 / km
ahr:136 max:158 weight:75kg (sick)

Some sign of improvement in the cold, but still coughing

Tuesday Oct 21, 2014 #

Core Stability (Pilates) 1:05:00 [1]
weight:75.2kg (sick)

Inc 110 Scooters on 1.5 springs.
No sign of the cold shifting. In previous years a cold like this has come on at or just before championship time and I've usually got antibiotics to try and kill it off. This time the champs are over, so I'm trying for it to run its course. It is taking a while.

Sunday Oct 19, 2014 #

Core Stability 21:00 [1]
weight:74.8kg (sick)

At home. Cold got a lot worse after the ride yesterday. Bad night last night.

Saturday Oct 18, 2014 #

6 AM

Cycling 2:04:00 [3] 54.95 km (2:15 / km) +771m 2:07 / km
(sick)

A struggle from start to finish. Cold, never warmed up. Solo, figured I need a head start. When I didn't get caught just kept going to get home as quick as possible. Coughed up a deep one after 33km, that may have stirred something up or maybe started the healing process. Time will tell.

Wednesday Oct 15, 2014 #

12 PM

Cycling (Spin) 44:01 22.0 km (2:00 / km) +220m 1:54 / km
ahr:137 max:161 weight:75.4kg (sick)

Cold has progressed to chest. Bad night last night with sore throat. This one is a stayer.

Tuesday Oct 14, 2014 #

Core Stability (Pilates) 1:10:00 [1]
(sick)

Sunday Oct 12, 2014 #

MTB 45:00 [2] 16.0 km (2:49 / km) +30m 2:47 / km
weight:74.9kg (sick)

Narrabeen with Aoife and Cath.

Thursday Oct 9, 2014 #

Core Stability 10:00 [1]
(sick)

At home.

Sunday Oct 5, 2014 #

Event: Aus Relays

12 PM

Teering race (Aus Champs) 58:17 [4] 7.77 km (7:30 / km) +205m 6:37 / km
shoes: VJ Bold

Moondyne Road. Relay. Saved the worst for last, gave the field a 6 minute head start by running up the wrong hill with a 180.
Amazingly ended up with 5th fastest time for the M45s out of 24. Bill Edwards put us all to shame with 42.40, then Ted Van 55.50, Afnan 55.53 and Cory-Wright 57.30 - I caught Alistair on the last loop, but he had a (much) shorter gaffle to the finish. Notably ahead of Tim Hatley 58.26 and Bernard Walker 59.48.

Course 2 W21E M45 - Splits

Saturday Oct 4, 2014 #

12 PM

Teering race (Aus Champs) 52:26 [4] **** 7.22 km (7:16 / km) +205m 6:22 / km
spiked:10/16c shoes: VJ Bold

Warranine Brook. Long,M55, 4th. Okm 6/185m GPS climb 159. Poor effort. Not reading the detail well near the circle - fluffed 1, 5, 7, 14 and 15 (10 seconds on 1 and a minute on the rest). Poor route to 8 - very green and Warren passed me by about 300m on that leg by staying right, out of the windfall.

Thursday Oct 2, 2014 #

9 AM

Cycling 1:20:48 [3] 40.86 km (1:59 / km) +188m 1:56 / km

Round the River with Richard. Perth roads are so smooth!

Wednesday Oct 1, 2014 #

2 PM

Cycling 1:28:00 [2] 20.55 km (4:17 / km) +48m 4:14 / km

Rottnest with Cath and Aoife. Cool dip at Little Salmon Bay.

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