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Training Log Archive: O-ing

In the 7 days ending Mar 7, 2016:

activity # timemileskm+mload
  Running2 1:31:04 10.13(9:00) 16.3(5:35) 10239.0
  Water Running3 50:00 0.37(2:14:07) 0.6(1:23:20)18.5
  Cycling1 35:00 8.89(3:56) 14.3(2:27) 13514.4
  MTB1 29:00 4.23(6:52) 6.8(4:16) 5011.6
  Teering1 28:08 2.07(13:36) 3.33(8:27) 10112.6
  Swimming1 20:00 0.19(1:47:17) 0.3(1:06:40)8.0
  Total8 4:13:12 25.87(9:47) 41.63(6:05) 388104.0
  [1-5]8 4:12:22

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Monday Mar 7, 2016 #

Swimming 20:00 [3] 0.3 km (1:06:40 / km)

Includes some water running.

Sunday Mar 6, 2016 #

Event: Sydney Sprint Series 2016 Race #9 - North Ryde
 
10 AM

Teering race (ACT Champs) 28:08 intensity: (30 @0) + (2:36 @1) + (3:21 @2) + (4:46 @3) + (13:51 @4) + (3:04 @5) 3.33 km (8:27 / km) +101m 7:20 / km
ahr:136 max:165 shoes: Salomon Spike Cross

Honeysuckle Creek Course 3, Entry on the Day. Drillers called an RDO for today late yesterday, so stayed in Canberra and went to this. Very good course and pretty runnable terrain. Bamboozled myself at 1, but reasonable after that.
Note: This was the longest course available on EOD, 1 below my age class. So non-competitive. A long way to come for a meaningless run.

Water Running 15:00 [2] 0.2 km (1:15:00 / km)

Includes some swimming (even 50m in 55 seconds).

Course 3 MIDDLE - Splits

Saturday Mar 5, 2016 #

Event: 2016 ACT Autumn Classics Sprint & Middle Champs
 

MTB 29:00 [3] 6.8 km (4:16 / km) +50m 4:07 / km

Bruce Ridge
2 PM

Cycling (MTB) 35:00 intensity: (31:00 @3) + (4:00 @4) 14.3 km (2:27 / km) +135m 2:20 / km
ahr:124 max:146

Friday Mar 4, 2016 #

8 AM

Running 47:35 intensity: (2:23 @1) + (13:59 @2) + (15:02 @3) + (16:07 @4) + (4 @5) 8.23 km (5:47 / km) +98m 5:27 / km
ahr:131 max:156

Cocuparra NP. Better for walking than running where I was.

Thursday Mar 3, 2016 #

Water Running 20:00 [3] 0.2 km (1:40:00 / km)

Wednesday Mar 2, 2016 #

8 AM

Running 43:29 intensity: (20 @0) + (47 @1) + (3:12 @2) + (8:48 @3) + (28:49 @4) + (1:33 @5) 8.07 km (5:23 / km) +4m 5:23 / km
ahr:139 max:161 shoes: ASICS Kayano 20

Tuesday Mar 1, 2016 #

Water Running 15:00 [3] 0.2 km (1:15:00 / km)

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