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Training Log Archive: O-ing

In the 7 days ending Jan 31, 2016:

activity # timemileskm+mload
  Cycling4 5:00:26 80.16(3:45) 129.01(2:20) 178491.9
  Core Stability3 1:25:0022.0
  Teering1 21:24 2.01(10:40) 3.23(6:38) 2610.2
  Running1 10:00 0.93(10:44) 1.5(6:40)3.0
  Total5 6:56:50 83.1 133.74 1810127.1
  [1-5]5 6:56:33

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

Event: Sydney Sprint Series 2016 Race #4 - Mosman
 
6 PM

Teering race (Sprint Series) 21:24 intensity: (15 @0) + (1:35 @1) + (23 @2) + (2:04 @3) + (15:05 @4) + (2:02 @5) ***** 3.23 km (6:38 / km) +26m 6:22 / km
ahr:141 max:164 shoes: ASICS Kayano 20

Middle Head, Mosman. Nice area/course, but I was slow and scrappy. Major blunders at 3 (-10), 7 (-30), 13 (-25), 15 (-55), as well as slow/hesitant to 10*, 11*, 25. It would have helped had I used the blown-up inserts.
Had GPS+Glonass turned on but the track isn't great especially around 12-18.
* both times went to unmapped constructions you can see on Google.
L knee was OK, just a couple of times it didn't feel quite right. May have to close off this injury and start running more than once a week.
C • Routegadget added 3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: ASICS Kayano 20


Sprint - Splits

Saturday Jan 30, 2016 #

6 AM

Cycling 1:50:51 intensity: (2 @0) + (15:50 @1) + (32:42 @2) + (27:49 @3) + (31:57 @4) + (2:31 @5) 55.47 km (2:00 / km) +859m 1:51 / km
ahr:127 max:162

Nice ride. Towed to Gordon and then blown away up Mona Vale road by a rogue NSCC guy. Good group this am - Nick, Undy, Pete, Jason, Jock and Cam. Hooked on to NSCC as they came past at Akuna and lasted halfway up the climb (9:53 - PB is 9:09). McCarrs 8:20 (PB 7:32).
Sprinted to get onto the Turramurra train on the way back but he got me halfway up Snives hill.
For home got on the Lane Covelo bus, but Undy just rode straight past us.

Core Stability 20:00 [1]

Thursday Jan 28, 2016 #

4 PM

Cycling 36:05 intensity: (12:21 @1) + (8:41 @2) + (7:46 @3) + (7:17 @4) 14.75 km (2:27 / km) +285m 2:14 / km
ahr:119 max:154

Lane Cove one lap, with a bonus Fullers Road hill.

Core Stability 25:00 [3]

Tuesday Jan 26, 2016 #

10 AM

Cycling (MTB) 1:17:18 intensity: (54:42 @1) + (20:59 @2) + (1:29 @3) + (8 @4) 28.0 km (2:46 / km) +79m 2:43 / km
ahr:89 max:144

Newington.

Core Stability 40:00 [1]

At home.

Monday Jan 25, 2016 #

7 AM

Cycling 1:16:12 intensity: (37:17 @1) + (27:20 @2) + (11:31 @3) + (4 @4) 30.78 km (2:29 / km) +561m 2:16 / km
ahr:110 max:138

Lane Cove comparing hills.

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