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Training Log Archive: O-ing

In the 31 days ending Mar 31, 2020:

activity	#	time	miles		km		+m				load
Cycling	10	11:12:35	194.22	(3:28)	312.57	(2:09)	2999				223.9
MTB	7	5:14:09	48.19	(6:31)	77.56	(4:03)	1248				92.5
Core Stability	17	4:28:00									53.6
Teering	6	2:52:53	14.51	(11:55)	23.35	(7:24)	331	15 /	24c	62%	76.2
Swimming	18	1:40:00	1.27	(1:18:30)	2.05	(48:47)					40.0
MTB Orienteering	1	59:51	9.4	(6:22)	15.12	(3:58)	240				26.1
Running	3	38:10	4.35	(8:46)	7.01	(5:27)	27				15.1
Walk	1	30:00	1.43	(20:59)	2.3	(13:03)					9.0
Water Running	1	2:00									0.8
Total	40	27:37:38	273.38		439.96		4844	15 /	24c	62%	537.2
[1-5]	40	27:30:48

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Tuesday Mar 31, 2020 #

11 AM

Cycling 1:17:38 36.5 km (2:08 / km) +319m 2:02 / km
ahr:116 max:135

Hall

C • Any essential coffee? 2

Swimming 5:00 [3] 0.1 km (50:00 / km)

Core Stability 10:00 [1]

Monday Mar 30, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

3 PM

MTB 1:16:44 15.45 km (4:58 / km) +251m 4:36 / km
ahr:105 max:134 shoes: Bike: Scott Spark

Black Mt/ Bruce Ridge inc a repeat of Leg 12-13 - 40 seconds faster this time going right and over rather than left and around.

Core Stability 5:00 [1]

Sunday Mar 29, 2020 #

Event: ACT Sprint #10: CGS - cancelled

2 PM

MTB 36:19 7.5 km (4:51 / km) +100m 4:32 / km
ahr:102 max:140 shoes: Bike: Norco

Black Mt. Saw Fedor.

Swimming 5:00 [3] 0.1 km (50:00 / km)

Part of a two round circuit organised by Aoife. The circuit included diving for sinkies, swim laps, shooting netball goals, running, hurdles, slack line, star jumps and donkey kicks, both on the trampoline.

Core Stability 5:00 [1]

Saturday Mar 28, 2020 #

Event: Mongarlowe Map Madness: ACT Classic Series Middle Distance - CANCELLED

Core Stability 10:00 [1]

11 AM

Cycling 1:38:27 43.63 km (2:15 / km) +366m 2:10 / km
ahr:122 max:174

Hall with maximum bike path use. Lots of people out, very glad I replaced my broken bell a couple of weeks ago.

Swimming 5:00 [3] 0.1 km (50:00 / km)

Water colder after it was 5 last night.

Water Running 2:00 [3]

Friday Mar 27, 2020 #

4 PM

MTB 34:00 [2] 8.09 km (4:12 / km) +180m 3:47 / km
ahr:95 max:139 shoes: Bike: Norco

Black Mt. Usually see 1 or 2 people - today I saw 25 in 10 different places.

Thursday Mar 26, 2020 #

2 PM

MTB 33:40 9.5 km (3:33 / km) +180m 3:14 / km
ahr:98 max:170 shoes: Bike: Norco

Black Mt

Swimming 5:00 [3] 0.1 km (50:00 / km)

C • Swimming speed 4

Core Stability 5:00 [1]

Hip quite niggly today

Wednesday Mar 25, 2020 #

8 AM

Cycling 1:18:25 33.59 km (2:20 / km) +343m 2:13 / km
ahr:110 max:151

Back home from dropping car off for hail repair. Not many people about (and I didn't get within 10m of anyone who wasn't in a car).

Swimming 5:00 [3] 0.1 km (50:00 / km)

Core Stability 5:00 [1]

Tuesday Mar 24, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Water still ok

Core Stability 5:00 [1]

Sunday Mar 22, 2020 #

Event: Metro League #1

10 AM

Teering race (Metro League) 55:28 **** 7.31 km (7:35 / km) +64m 7:16 / km
ahr:145 max:165 spiked:15/24c shoes: Inov8 XTalon 212

Cattai Creek, Castle Hill, Division 2. Was running OK for about the first 5k, then got a bit tired and the R hip got sore. Quite a few mistakes. Lost a minute at 5, misread the tracks and came to a very prominent high fence end that I couldn't identify on the map. Coming out of 8 failed to see the right track and came down to the road on the wrong one. Hence didn't see the small track to the right (which was the continuation of the track I should have been on) - so went the long way round. Then compounded all that by trying to shortcut through the bush and missed it horribly - lost 40 seconds on that last bit alone.
First dog encounter going to 12, had to stop short of the control and then went in too early. Heading back to 13, had to stop for the dog again, then went in too early and had to face the dog again, which was getting a bit jumpy by this stage. Then went down to the bridge, with the dog following and searched the unmapped bare rock north of the bridge instead of the south. Eventually got past the dog again onto the right bare rock.
Fell for the dud route choice to 17 - there was no short cut through open, its all green.
Leaving 19 headed out too far south and then couldn't find either track into the control, so just bush bashed.
Leaving 21 I was called back by Paul P as I was about to cross the oval - should have read about the new black hatch which doesn't cover the whole area means OOB (a lot of other people didn't realise that).
Leaving 23 was held up by a slower person and overtook them on the right instead of left - which means that they got to the road and finished before me.

C • New black hatch 4

2 PM

Cycling 8:39 1.87 km (4:38 / km) +16m 4:26 / km
ahr:88 max:119

Div. 2 - Splits

Saturday Mar 21, 2020 #

Event: NSW Sprint Championships

1 PM

Teering race (NSW Champs ) 17:31 3.03 km (5:47 / km) +28m 5:32 / km
ahr:152 max:170 shoes: Mizuno Wave Rider 21

"The Botany Bay Gift", Sir Joseph Banks Park, Botany. M60A / Course 2: 2.4km. Had to dig deep after running down the wrong track from the start triangle. Worked out the direction wasn’t right and U-turned, but lost a minute on Mel. Running well and turned it around. Lost some more time with a faulty use of the compass at 6, and chose a bad route to 10 but did enough.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: Mizuno Wave Rider 21

Friday Mar 20, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

10 AM

Cycling 57:11 26.09 km (2:11 / km) +276m 2:05 / km
ahr:121 max:148

Barton Hiway. Reasonably close call with a lady coming out of Curran Drive in a black SUV, Queensland plates, 868 WMD (!), She just kept coming so I had to move out to the overtaking lane and overtake her. Had time to gesticulate.

Thursday Mar 19, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Core Stability 15:00 [1]

Wednesday Mar 18, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

10 AM

MTB 37:50 8.36 km (4:32 / km) +230m 3:59 / km
ahr:104 max:163 shoes: Bike: Norco

Black Mt

Walk 30:00 [2] 2.3 km (13:03 / km)
shoes: ASICS Kayano 23

Tuesday Mar 17, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

9 AM

Cycling 1:49:55 51.52 km (2:08 / km) +483m 2:02 / km
ahr:119 max:167

Gooramon - Hall. No issue in the R knee. I'll end the "injury" after I run without issue, but it seems like it was a 24-hour "spasm".

Monday Mar 16, 2020 #

Core Stability 30:00 [1]

Could this be, hopefully, possibly, the shortest span injury ever? Woke up this morning and I could walk normally up and down stairs. At physio - temporary lock of patella, cycling should be OK from tomorrow.

Swimming 5:00 [3] 0.05 km (1:40:00 / km)

Including diving for sinkies

Sunday Mar 15, 2020 #

Teering 10:00 [1] 0.5 km (20:00 / km) +1m 19:48 / km
(injured)

Ngunnawal PS. Woke up last night and my R knee was sore and wouldn't bend. Limped around 5 controls. Iced three times after.

Saturday Mar 14, 2020 #

11 AM

MTB Orienteering race 59:51 15.12 km (3:58 / km) +240m 3:40 / km
ahr:135 max:152 shoes: Bike: Scott Spark

Bruce Ridge. Hard race, tired all afternoon afterwards. Lost time at 3, 4 and 5 (overshot, overshot, poor route choice (?)). Saw Leroy coming out of 7 and passed him when he stopped to look at map at 9. Had some good splits (9-13) as I tried to put some distance between us in, but not sure about my wide left route to 13 (same time as Marty but 2:25 slower than PDJ who went right). Lost 30 seconds on the way to 14 trying to get my bike through instead of over the gate.
1 PDJ 49:13
2 Marty 54:08
3 ER 59:51
4 Cathy 62:46
5 Slatts 64:43
6 Leroy 67:37
7 Cath 67:44
8 Tate 68:15
9 Cheffs 74:30
10 Ethers 80:34

Friday Mar 13, 2020 #

11 AM

Running warm up/down 26:10 5.01 km (5:13 / km) +25m 5:06 / km
ahr:131 max:159 shoes: Mizuno Wave Rider 21

Physio did a great job on the hip flexor yesterday. In fact if anything the tight one today was left, not right.

Core Stability 1:03:00 [1]

4 PM

Swimming 5:00 [3] 0.1 km (50:00 / km)

Thursday Mar 12, 2020 #

5 PM

Cycling race (ACT Champs) 25:53 15.85 km (1:38 / km) +120m 1:34 / km
ahr:149 max:165

ACT Criterium. Masters 7. The title defence didn’t last long as M Harris launched attack after attack early. The first 500m was a leisurely 39kmh, but then we averaged 43kmh for the next 2km. I survived 3 attacks but I was done for on the fourth and only averaged 30kmh in the next 500m. Got going a bit after that and got together with a couple of others. Harris lapped us with 2 laps to go and the speed went back up.

Cycling warm up/down 16:30 [3] 9.0 km (1:50 / km) +80m 1:45 / km

Wednesday Mar 11, 2020 #

3 PM

MTB 24:17 6.0 km (4:03 / km) +100m 3:44 / km
ahr:97 max:145 shoes: Bike: Norco

Black Mt

MTB 7:55 1.97 km (4:02 / km) +30m 3:44 / km
ahr:118 max:136 shoes: Bike: Norco

Tuesday Mar 10, 2020 #

Core Stability 15:00 [1]

Swimming 5:00 [3] 0.1 km (50:00 / km)

10 AM

Cycling 1:07:19 30.96 km (2:10 / km) +265m 2:05 / km
ahr:116 max:158

Barton Hiway, easy

Monday Mar 9, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

North Broulee.

Core Stability 15:00 [1]

Sunday Mar 8, 2020 #

Core Stability 15:00 [1]

Swimming 10:00 [3] 0.3 km (33:20 / km)

Broulee, spectating on Cath and Aoife's amazing efforts.

Saturday Mar 7, 2020 #

9 AM

Cycling 50:05 25.98 km (1:56 / km) +264m 1:50 / km
ahr:134 max:151

Shorter ride with fartlek (300m-1km) surges thrown in. Good to see 31kmh overall (not including a few traffic light stops and a stop to lend my pump).

Friday Mar 6, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

10 AM

MTB 1:03:24 20.7 km (3:04 / km) +177m 2:56 / km
ahr:106 max:136 shoes: Bike: Norco

On the Norco for an easy ride. L quad cork is sore walking still, but OK on the bike.

Core Stability 5:00 [1]

Thursday Mar 5, 2020 #

Core Stability 35:00 [1]

Light weights. Corked quadricep is sore. Limping on both sides now walking (L quad, R hip).

Wednesday Mar 4, 2020 #

5 PM

Teering race 38:14 4.98 km (7:41 / km) +165m 6:35 / km
ahr:136 max:159 shoes: Inov8 XTalon 212

Oakey Hill, new map. Mod 1. All went well up to 16 and then within the space of a minute or two the wheels came off. Had just passed some guy and set off downhill. Passed a control, no that’s not on my course, so held my SI stick away in case it beeped. A couple of hundreds metres later stumbled, corked left thigh, ripped tights and concussed my chin on a rock. Got going again and passed that guy once more, but to no avail as that control I passed by and avoided was my no. 17.
Nice course and new map and ran ok except for the hills, nothing in the hip flexor.
Difficult to understand how I could lose 30 seconds on no. 1 (I took 1:05 and placed 30th in the splits). OK, it was uphill, but I ran all the way and straight to it. Slow to 7 (-20s), should have taken the path downhill instead of walking through the walk. Also turns out running around to 13 was slower (-20s). Lost a similar amount to 19 as to 1 (-30s I did 1:02), but that time I was slightly concussed. Probably lost about 15s getting up from the fall just before 18.

Core Stability 10:00 [1]

Tuesday Mar 3, 2020 #

11 AM

Cycling 1:22:33 37.6 km (2:12 / km) +467m 2:04 / km
ahr:123 max:154

Monday Mar 2, 2020 #

Event: ACT Street Series: Aranda-Bruce

Swimming 10:00 [3] 0.2 km (50:00 / km)

6 PM

Teering 36:41 ** 5.24 km (7:00 / km) +60m 6:37 / km
ahr:118 max:139 shoes: Mizuno Wave Rider 21

Aranda-Bruce Street O. Walk/Jog/Run. Hip a bit iffy. Note: started 6 minutes late and from a different start.

Core Stability 20:00 [1]

Hip Flexor exercises at home

Sunday Mar 1, 2020 #

Event: ACT Sprint Series #7: Aranda Primary School & Preschool

9 AM

Teering race 14:59 2.29 km (6:32 / km) +13m 6:21 / km
ahr:142 max:158 shoes: Mizuno Wave Rider 21

Aranda PS. Just too slow. A couple of hesitations. Took a few seconds to find the start and no. 1 on the map (-10s). Slow up the hill to the pre-school. Got to 21, but there was a crowd of people blocking the stairs, so went back around and under (-10s). Another use of the "under" description that I had never seen until last Wednesday. Went off the map to 23, avoiding the stupid new (well old but revamped) "Passable wall" symbol which looks dark and foreboding (-10s). Possibly should have gone anti-clockwise to get to 30? It looks shorter now. 18th again.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: Mizuno Wave Rider 21

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