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Training Log Archive: O-ing

In the 7 days ending Dec 27, 2015:

activity # timemileskm+mload
  Cycling3 2:55:40 36.07(4:52) 58.05(3:02) 48153.8
  Running3 1:34:46 8.8(10:46) 14.16(6:41) 40134.5
  MTB1 20:00 3.11(6:26) 5.0(4:00) 508.0
  Teering1 17:20 1.88(9:13) 3.03(5:43) 279.8
  Total6 5:07:46 49.86(6:10) 80.24(3:50) 959106.2
  [1-5]6 5:01:38

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MoTuWeThFrSaSu

Sunday Dec 27, 2015 #

Event: Christmas 5 Days
 
4 PM

Teering race (Xmas 5 Days) 17:20 intensity: (23 @1) + (8 @2) + (15 @3) + (10:01 @4) + (6:33 @5) 3.03 km (5:43 / km) +27m 5:29 / km
ahr:151 max:163 shoes: ASICS Kayano 20

UNE, Armidale. OK run, but disappointing not to have any real zip. Ducked out of the start to the right straight away, but it didn't pay off. Didn't get the best line to 2 and climbed unnecessarily. Saw the right route to 5 both on the map and on the ground, but didn't take it (??). 7 was a long haul up, this is where I needed some turbo-power. First actual mistake was not taking the right hand route choice to 9. Closely followed by not seeing that the throughway did go through at 10 - it is technically correct on the map, but the thick building edge actually looks a bit like the impassable wall symbol, and in this case it is drawn over part of the canopy opening on both sides. I would have left off the paving edge line, to make it clearer.
5th in Men B, way behind Mike Burton (15:06).

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +80m 6:15 / km
shoes: ASICS Kayano 20

Felt leaden.

Saturday Dec 26, 2015 #

5 PM

Cycling (MTB) 23:51 intensity: (5:27 @0) + (14:06 @1) + (4:13 @2) + (5 @3) 6.01 km (3:58 / km) +49m 3:49 / km
ahr:93 max:129

Pootle to Flynns Beach for a quick dip (I was the only one in).

Friday Dec 25, 2015 #

10 AM

Cycling (MTB) 1:11:17 intensity: (12 @0) + (11:20 @1) + (21:52 @2) + (37:19 @3) + (34 @4) 27.33 km (2:36 / km) +182m 2:31 / km
ahr:122 max:141

Port Macquarie to Lake Cathie return. Back wheel fell off at the turnaround (someone didn't tighten it up properly).

Thursday Dec 24, 2015 #

4 PM

Running 41:03 intensity: (14 @0) + (5:27 @1) + (17:07 @2) + (11:44 @3) + (5:00 @4) + (1:31 @5) 6.3 km (6:31 / km) +108m 6:00 / km
ahr:123 max:163 shoes: ASICS Kayano 20

Port Macquarie. North this time and actually got a 5 minute window where the sun came out.

Wednesday Dec 23, 2015 #

4 PM

Running 38:43 intensity: (9 @0) + (3:02 @1) + (8:12 @2) + (12:53 @3) + (14:10 @4) + (17 @5) 5.86 km (6:36 / km) +213m 5:35 / km
ahr:130 max:155 shoes: ASICS Kayano 20

Port Macquarie, Shelly Beach to Lighthouse lookout, with Cath. A tree fell, blocking our path back.
C • Tree fall 4

Monday Dec 21, 2015 #

12 PM

Cycling (MTB) 1:20:32 intensity: (6 @0) + (18:50 @1) + (33:53 @2) + (26:57 @3) + (46 @4) 24.7 km (3:16 / km) +250m 3:06 / km
ahr:114 max:141

MTB 20:00 [3] 5.0 km (4:00 / km) +50m 3:49 / km

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