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Training Log Archive: O-ing

In the 7 days ending Apr 2, 2016:

activity # timemileskm+mload
  Teering2 1:26:42 5.45(15:55) 8.77(9:53) 1928 /12c66%35.3
  Core Stability1 1:00:0024.0
  Cycling1 35:50 8.41(4:16) 13.53(2:39) 2478.9
  Running1 20:00 1.24(16:06) 2.0(10:00) 256.0
  Total4 3:22:32 15.1 24.3 4648 /12c66%74.2
  [1-5]4 3:18:13
averages - weight:74.9kg

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SuMoTuWeThFrSa

Saturday Apr 2, 2016 #

Event: NSW Middle Champs
 
12 PM

Teering race (NSW Champs) 30:57 intensity: (15 @0) + (1:17 @1) + (3 @2) + (13 @3) + (14:13 @4) + (14:56 @5) **** 4.29 km (7:13 / km) +49m 6:49 / km
ahr:152 max:173 spiked:8/12c weight:75.4kg (injured) shoes: Inov8 XTalon 190

Snow Hills, Middle, M60, 1st. Ran well, a few small time losses - 1, 3, 6, 8. Despite the win, Pink rankings says this is one of my worst runs for the last year.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +25m 9:25 / km
shoes: Inov8 XTalon 190


Hard 3A - Splits

Thursday Mar 31, 2016 #

2 PM

Cycling 35:50 intensity: (8 @0) + (20:33 @1) + (12:45 @2) + (2:24 @3) 13.53 km (2:39 / km) +247m 2:26 / km
ahr:106 max:129 (injured)

SLow, SCR, bailed when I had a L knee twinge.

Tuesday Mar 29, 2016 #

Core Stability (Pilates) 1:00:00 [3]
weight:74.5kg (injured)

Lighter session. L knee sore. Not quite limping, but restricted. Knew I was doing damage on Sunday but thought it was worth it.
C • a badge 4

Sunday Mar 27, 2016 #

8 AM

Teering race (NZ Champs) 55:45 intensity: (3:56 @0) + (24:41 @1) + (7:06 @2) + (8:18 @3) + (8:03 @4) + (3:41 @5) **** 4.47 km (12:27 / km) +143m 10:45 / km
ahr:112 max:168 shoes: Inov8 XTalon 190

Big Bush, St Arnaud, M60, Long, 1st. Steep, thick beech forest with random boulders. Nice. Interesting putting your foot down and not knowing what was going to happen - solid footing, twist, slip, punch through a few cm, get grabbed. The shoes were not ideal - needed metal dobb spikes. Came through for my first national long distance age group win. It was pretty easy in the end - I was basically slow and careful through the bush and opened it up on the easy street/park finish. Lost around 1 minute early on number 3 - I knew there was an extra gully not on the map but couldn't make myself go to the right one quickly enough or in the right direction. Also dropped around 20 seconds near the end when I drifted off a small path. Ended up 13:40 clear of Lizzie's Dad (who won the Oceania Long near here in 2009 - I was 5th that year after winning the sprint and middle earlier).
Cuisine NZ - freshly caught trout from Lake Rotoiti on toast.

Routegadget
Winsplits

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