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Training Log Archive: O-ing

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m	load
	Cycling	7	8:16:50	138.19	(3:36)	222.4	(2:14)	3084	198.7
	Running	8	6:50:33	38.62	(10:38)	62.15	(6:36)	860	164.6
	Core Stability	4	4:30:00						54.0
	Teering	4	2:20:05	10.94	(12:49)	17.6	(7:58)	389	66.8
	Total	22	21:57:28	187.75		302.15		4333	484.2
averages - weight:75.4kg

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Sunday May 31, 2015 #

Teering warm up/down 5:00 [1] 0.5 km (10:00 / km) +5m 9:31 / km
shoes: VJ Bold

Brummagen Reserve. Event cancelled due to rain. I found out when Dale turned up to collect the controls.

Saturday May 30, 2015 #

6 AM

Cycling 2:02:30 [3] 57.69 km (2:07 / km) +843m 1:59 / km

Akuna anti-clockwise, solo until I met Andy at Forrest Way on the way back.

Wednesday May 27, 2015 #

4 PM

Running intervals 48:32 8.31 km (5:50 / km) +76m 5:35 / km
shoes: ASICS Kayano 20

Lane Cove, 500m x 4 (250m jog recovery). On the bitumen, getting dark. Last one downhill. 1:58, 1:56, 2:03, 1:54.

Tuesday May 26, 2015 #

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

Inc the Fives on the reformer at 3.25 springs - 50 of each. Also 40 slidies and 110 scooters on 1.5 springs as well as the usual mat (160 clams in 4 sets). Single legs - 20 on 1.5 and VMOs single and double.

Monday May 25, 2015 #

4 PM

Cycling 52:16 [3] 23.05 km (2:16 / km) +275m 2:08 / km

Sunday May 24, 2015 #

10 AM

Running 1:33:00 [3] 11.17 km (8:20 / km) +222m 7:34 / km
shoes: ASICS Kayano 20

Canoon Road - Pennant Hills Park and return via the STEP (stepped) track.

C • quick recovery 11

Saturday May 23, 2015 #

Note
(sick)

Horrible sore throat last night. Had a mild sore throat a week ago which only lasted two days: this is worse.

C • Bed bound ? 2

Thursday May 21, 2015 #

4 PM

Cycling 3:00 [3] 1.0 km (3:00 / km)

Tried to fit in a ride, but gear change stuck and I couldn't fix it. Emergency race to Renegade and they had a half price old Shimano ten-speed which fitted. Saved; can ride Saturday now.

Wednesday May 20, 2015 #

4 PM

Running 45:27 [3] 8.46 km (5:22 / km) +65m 5:10 / km
shoes: ASICS Kayano 20

Lane Cove, up the bitumen, back on the trail.

Tuesday May 19, 2015 #

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

Tough session. 4 mat sets; then fives at 3.25 springs; one set single legs at 1.5; scooters 100 at 1.5; 100s -110 at 2 springs, arms 30; slidies 2 sets 20 at 1.5 and lunge 20 also 1.5.

Sunday May 17, 2015 #

Event: NSW State League #6 - NSW Long Distance Championships

10 AM

Teering race (NSW Champs) 54:13 [4] 6.29 km (8:37 / km) +194m 7:28 / km
shoes: VJ Bold

Gumble Pinnacles, Long, 5.1km/190m, 2nd. Another opportunity missed. Gave away 3 minutes on the easy second control and finished 1:14 down. Top 4 M55s all within 2 minutes; surprising on such a difficult course.
OK, looking at the splits this was worse than I thought. Absolutely basic failure on 2: did not look at compass and went the entirely wrong direction. Lost 3 minutes there. A 1:30 miss on 11 was the other costly mistake.
Interesting that Russell B and Ian Prosser were the ones battling for and sharing the lead up till no. 8, more than halfway around. I was still in 4th at 10, and fell further behind at 11, but recovered to pass them both. Rob Vincent was much faster than all of us, but two made big blunders - 3 minutes on 12 and around 4 minutes nearly skipping 3.

Hard 5 - Splits

Saturday May 16, 2015 #

Event: NSW State League #5 - Rocky Falls

1 PM

Teering race (State League) 26:16 [4] 3.4 km (7:43 / km) +90m 6:49 / km

Rocky Gully, M55, 2nd. Pretty clean race, went a bit wide on a couple - 3:31 minutes down on Rob Vincent.
Splits show the difference was just running speed. I had no mistakes of any significance and a pretty constant slope on the graph (slight misses on 5,6,8). Maybe I should have warmed up? Or maybe I subconsciously ran a bit slower given I fractured my foot here last time?

Teering warm up/down 17:13 [3] 1.75 km (9:50 / km) +31m 9:02 / km
shoes: VJ Bold

VE shadowing Aoife. Pulled her up once, but got the "shadows don't talk"

Hard 5 - Splits

Wednesday May 13, 2015 #

3 PM

Running 45:15 [3] 8.27 km (5:28 / km) +66m 5:16 / km
weight:74.9kg shoes: ASICS Kayano 20

Lane Cove. Got in before the rain. Running OK, the cold doesn't seem to have taken up residence (sniffly since the weekend). L knee and R hammy still a bit niggly (have been since Xmas 5 days) but no impediment at this stage.

Tuesday May 12, 2015 #

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

Inc Scooters 110 (60,50) on 1.5 springs.

Sunday May 10, 2015 #

Event: 2015 MetrO League 1 - Macquarie Fields RESCHEDULED

10 AM

Teering race (Metro League) 37:23 [4] 5.66 km (6:36 / km) +69m 6:14 / km
weight:75.6kg shoes: Inov8 XTalon 190

Simmos Beach, Macquarie Fields. Div 2, hopefully the last time? Nice new map, and difficult to get the rocks and tracks right. Nice map and course, but we didn't need to visit the suburbs. Overshot 3, looked too early for 4, missed the track at 11, indirect to 12, 13 and missed a track at 15 on the wrong long way around.
Running OK.

C • Div2 6

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km

Div 2 - Splits

Saturday May 9, 2015 #

6 AM

Cycling 1:59:00 [3] 56.17 km (2:07 / km) +784m 1:59 / km

Really did not want to do this one and was flat and tired throughout.

Friday May 8, 2015 #

8 AM

Running 42:25 [3] 6.17 km (6:53 / km) +133m 6:12 / km
shoes: ASICS Kayano 20

Chatswood Brake and Clutch to work. Probably a bit too much training - throat a bit ticklish all day. Flat footed and the new shoes didn't help. Trying the Kayano again after a long lay off.

Wednesday May 6, 2015 #

4 PM

Running 35:00 6.46 km (5:25 / km) +45m 5:14 / km
shoes: ASICS Gel Nimbus 15 white2

St Leonards - Naremburn. Includes 500x4 (500) efforts. (at 4:02, 4:10, 4:11, 4:01 pace).

Tuesday May 5, 2015 #

8 AM

Cycling (Commute) 28:27 [3] 9.46 km (3:00 / km) +173m 2:45 / km

12 PM

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

Note - got flu shot yesterday.

C • but 2

5 PM

Cycling 44:00 [3] 19.73 km (2:14 / km) +235m 2:06 / km

Sunday May 3, 2015 #

3 PM

Running 1:20:54 [3] 10.3 km (7:51 / km) +223m 7:05 / km
weight:75.6kg shoes: ASICS Gel Nimbus 15 white2

Decided I needed to get out on my third training run for the year. The tracks were the wettest I've seen them, and its over a week since the big wet.

Saturday May 2, 2015 #

6 AM

Cycling 2:07:37 [3] 55.3 km (2:18 / km) +774m 2:09 / km

Solo, real solo. Saw my first other cyclist 15km in at Terry Hills, then passed one going my way. Only two others going my way for the entire ride. No rain, but wet roads.

C • Almost made it 2

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