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Training Log Archive: O-ing

In the 7 days ending Sep 13, 2009:

	activity	#	time	miles		km		+m				load
	Cycling	3	6:10:00	121.98	(3:02)	196.3	(1:53)					167.6
	Teering	2	1:16:36	7.52	(10:11)	12.1	(6:20)	170	5 /	11c	45%	53.6
	Core Stability	1	1:00:00									18.0
	Running	1	58:00	6.84	(8:29)	11.0	(5:16)	200				27.6
	Total	6	9:24:36	136.33		219.4		370	5 /	11c	45%	266.8
averages - weight:73.6kg

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Sunday Sep 13, 2009 #

Event: Yetar Springs near Sawyers Valley - Standard

Teering race 59:33 [5] *** 8.6 km (6:55 / km) +170m 6:18 / km
spiked:5/11c shoes: Inov8 XC Talon212

Yetar Springs. Straight 6.1km. Really good course and two brain fades aren't a good mix when you try and run fast. Lost confidence on the long leg and went AWOL for 6 minutes; then was too low for 5 and lost another 5 for a well deserved 11th place. Running well though and very enjoyable terrain.

Saturday Sep 12, 2009 #

Cycling (Shelley) 2:04:00 69.0 km (1:48 / km)

Only one rain shower. Still pretty windy though.

Teering race (Shortz) 17:03 [5] 3.5 km (4:52 / km)

Murdoch Uni. Stepped the pace up out of 2 and immediately lost track of where I was. Had to go around just to be sure and lost 30 seconds. Was behind Cath after that and only got past right at the end.

- Splits

Friday Sep 11, 2009 #

Core Stability (Pilates) 1:00:00 [2]
weight:73.6kg

A bit weaker this week, but negligible knee pain.

Thursday Sep 10, 2009 #

Running hills 58:00 11.0 km (5:16 / km) +200m 4:50 / km
ahr:131 max:158 shoes: ASICS DS Trainer

Broadwalk. 92 (54) 61 (4.02) 91 (70) 58 (4.38) 98 (70) 59 (4.35) 104 (66) 62 (4.38) 99. Pulse recovery to 120. 26.30 there and back. So that's about 400m up, stop for a minute or so and then 280m to the top: then jog back down and repeat. So quite variable speeds between 3.45/km to 4.20/km. The top bit is flatter which helped.

Note

If anyone reading this would like to come and take away my 3rd bike for any money up to $40 please feel free. It's a Colnago steel frame dating from the early 1990s, Campagnolo shifters on the down tube, Shimano 105 drive train, Mavic Wheels with newish Vittoria Rubino tyres. Otherwise I'll be putting the frame out for the next clean up day. In 1993 I did a 106km bike race on this bike in 2:39:20 (39.9kmh). Good times.

C • why are you getting rid of ... 3

Wednesday Sep 9, 2009 #

Cycling (Melville) 2:43:00 83.3 km (1:57 / km)

Car Service day, so from and to Melville. AM came back via Shelley, Riverside Dr (bikepath) and Kings Park (45km). PM went with WAR. Got dropped when they hit 52km on Shelley, but got back on with several minutes at 40kmh in a tailwind and a small short cut at the end.

Tuesday Sep 8, 2009 #

Cycling (Floreat) 1:23:00 [3] 44.0 km (1:53 / km)

Good ride, in leading group up the hills. Rowan led out the sprint and I couldn't go any faster so just stayed on the wheel.

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