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Training Log Archive: O-ing

In the 7 days ending Feb 21, 2016:

activity # timemileskm+mload
  Cycling4 4:14:29 71.21(3:34) 114.6(2:13) 183096.5
  Core Stability3 1:40:0023.0
  Running1 23:15 1.55(14:58) 2.5(9:18) 68.4
  Teering1 18:37 2.09(8:54) 3.37(5:32) 5110.4
  Total8 6:36:21 74.85 120.46 1887138.4
  [1-5]8 6:34:48

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

Event: Sydney Sprint Series 2016 Race #7 - St Ives
 
5 PM

Teering race (Sprint Series) 18:37 intensity: (19 @0) + (38 @1) + (4 @2) + (12 @3) + (10:02 @4) + (7:22 @5) 3.37 km (5:32 / km) +51m 5:09 / km
ahr:149 max:170 shoes: ASICS Kayano 20

St Ives Showground (Big Show). Success with the Left Knee - a few sore twinges but able to run 95% without pain. Sluggish though, especially in the bush part and the last uphill slog.

Running warm up/down 23:15 intensity: (3:32 @1) + (5:40 @2) + (10:48 @3) + (2:55 @4) + (20 @5) 2.5 km (9:18 / km) +6m 9:11 / km
ahr:123 max:158 shoes: ASICS Kayano 20

Includes short course with Aoife.

Sprint course - Splits

Saturday Feb 20, 2016 #

Core Stability 25:00 [1]

6 AM

Cycling 2:25:02 intensity: (12 @0) + (18:18 @1) + (31:51 @2) + (40:48 @3) + (51:35 @4) + (2:18 @5) 67.0 km (2:10 / km) +1040m 2:01 / km
ahr:127 max:161

GPS Fail. Recorded climb and time, but not distance even though the satellite lock was on. Stopped to change to GLONASS, but no different.
Was early so was doing an extra bit at Terry Hills when NSCC came past, so went with them. Hung on to the back of the group at Akuna East (9:45), but out the back on McCarrs (7:50).
Note - bad driver: Maroon Sedan CC 79 JE. Came up behind the 10 of us, sounded horn a couple of times, overtook, spewing abuse, and then swung left immediately - in one movement - into a servo.
C • Aha 3

Thursday Feb 18, 2016 #

8 AM

Cycling 36:43 intensity: (22 @0) + (9:13 @1) + (12:15 @2) + (12:13 @3) + (2:40 @4) 14.33 km (2:34 / km) +257m 2:21 / km
ahr:119 max:143

4 PM

Cycling 43:17 intensity: (40 @0) + (3:50 @1) + (10:04 @2) + (16:03 @3) + (12:30 @4) + (10 @5) 19.5 km (2:13 / km) +302m 2:04 / km
ahr:127 max:158

Wednesday Feb 17, 2016 #

5 PM

Cycling 29:27 intensity: (1:37 @1) + (10:18 @2) + (10:39 @3) + (6:39 @4) + (14 @5) 13.77 km (2:08 / km) +231m 1:58 / km
ahr:128 max:158

Tuesday Feb 16, 2016 #

Core Stability (Pilates) 1:00:00 [1]

Mat - 50 times 4. Reformer - 50 each on 3 springs; arms, legs, single legs on 2, VMOs to fatigue on 3. Slidies 2x20 narrow, 20 wide, 20 lunge on 1.25 springs.

Monday Feb 15, 2016 #

Core Stability 15:00 [3]

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