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Training Log Archive: O-ing

In the 7 days ending Dec 19, 2015:

activity # timemileskm+mload
  Cycling2 2:27:41 41.22(3:35) 66.35(2:14) 81643.0
  Core Stability1 55:0022.0
  Teering2 27:11 3.2(8:30) 5.15(5:17) 10218.0
  Running1 19:20 2.09(9:15) 3.37(5:45) 678.7
  Total6 4:09:12 46.52 74.86 98591.6

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Saturday Dec 19, 2015 #

Event: Big Foot Sprints XVIII
 
9 AM

Teering race 13:24 intensity: (17 @1) + (6 @2) + (6 @3) + (1:16 @4) + (11:39 @5) **** 2.59 km (5:11 / km) +47m 4:45 / km
ahr:158 max:181 shoes: ASICS Kayano 20

Big Foot Sprints, Bicentennial Park, West Pymble. 7th, good run although the last couple of climbs were slow (8:30 min/km!). Got past Gordon on the way to 3, but stopped at the wrong track junction and he got back ahead (-5s).
10 AM

Teering race 13:47 intensity: (10 @1) + (4 @2) + (21 @3) + (1:49 @4) + (11:23 @5) 2.56 km (5:23 / km) +55m 4:51 / km
ahr:159 max:171 shoes: ASICS Kayano 20

Big Foot Sprints, Bicentennial Park, West Pymble, Final, MP. Backing up was tough, had no zip. James McQuillan who started 1 second in front was out of sight by no. 2 and I spent the next 14 controls on my own. Coming in to no. 6 I thought OK, its not the one we got already; its on the right not the left. Got there and looked right, no flag. So punched the one on the left; but no - that can't be right. Went back over to the right, checked the seat carefully, no. Went down a bit further and into the bushes - yep. Charged off, and hence a bigger mistake awaits. 7 and 8 were both on similar buildings, I only got one of them (7) before heading off to 9. Should have planned better on the road run to 6; and should have twigged when I thought to myself "its a long way to this bridge".
Went the wrong way to 16 (-20s) and Greg Barbour caught me there and passed on the way to 17. Not much I could do to get back past, and no point anyway (not that I realised).

Course 1 - Splits

Sprint pursuit - Splits

Thursday Dec 17, 2015 #

5 PM

Cycling 55:52 intensity: (6:57 @1) + (20:38 @2) + (21:01 @3) + (7:16 @4) 25.24 km (2:13 / km) +368m 2:04 / km
ahr:123 max:148

Wednesday Dec 16, 2015 #

11 AM

Running 19:20 intensity: (1:15 @1) + (59 @2) + (7:44 @3) + (7:30 @4) + (1:52 @5) 3.37 km (5:45 / km) +67m 5:14 / km
ahr:135 max:170 shoes: ASICS Kayano 20

Jindalee State Forest, stretching the legs. Stayed on trails, nice and runnable in the bush, spur gully, not much rock.

Tuesday Dec 15, 2015 #

Core Stability (Pilates) 55:00 [3]

Sunday Dec 13, 2015 #

Event: MTBO - BOSS (Bike Orienteering Summer Series) - #3
 
6 AM

Cycling 1:31:49 intensity: (46:04 @1) + (42:04 @2) + (3:17 @3) + (24 @4) 41.1 km (2:14 / km) +448m 2:07 / km
ahr:109 max:145

Terry Hills with Cath.

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