Training Log Archive: O-ingIn the 7 days ending Aug 14, 2016:
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Sunday Aug 14, 2016 #
12 PM
Teering race 35:32 *** 4.5 km (7:54 / km) +76m 7:17 / km
ahr:146 max:170 spiked:6/10c weight:75kg shoes: VJ Bold Super 10R
Soapy Flat. Short Course, 1st. The long course looked like it was all on paths so changed to the short course. Just as well as the L knee started to hurt after 30 minutes. It was Ok after. Found a couple of unmapped, huge, termite mounds and an unmapped track with 3 motorbikes on it.
Lost about 30secs on 1 (went direct, lost track), 1 minute on 2 (found extra termite mound on line), 30 secs on 3 (standing beside it), 30 secs on 5 (nice hill with boulders, couldn't place where I was on it).
Lost about 30secs on 1 (went direct, lost track), 1 minute on 2 (found extra termite mound on line), 30 secs on 3 (standing beside it), 30 secs on 5 (nice hill with boulders, couldn't place where I was on it).
Saturday Aug 13, 2016 #
6 AM
Cycling 2:01:38 55.39 km (2:12 / km) +878m 2:02 / km
ahr:136 max:182
I was a bit early, so went solo. On the back of a fast 6 man group till the National Park and when they went right, I went left, solo again. Struggled up the climbs (Akuna East 12:48, Mc Carrs 10:25 - time off the bike really shows up) and met them again back at the Park entrance. Couldn't hold the wheel after a turn on Mona Vale Rd but mounted a comeback on the nasty hill. Too cold to stop at Patersons.
Friday Aug 12, 2016 #
Note
reading this Physical activity and risk of breast cancer, colon cancer, diabetes, ischemic heart disease, and ischemic stroke events: systematic review and dose-response meta-analysis for the Global Burden of Disease Study 2013
I calculated my weekly goal output into "METS". So 10000 steps per day = 2000 METS (8km in 80 minutes at 4METS/min), 100km cycling = 1200 METS, 10km run/O = 400 METS, core stability = 120 METS: Total 3720 METS.
So I'm way over the WHO guidelines (600 METS), close to the point of diminishing returns (4000 METS) but less than halfway to this papers best case - 8000+ METS per week.
That's if I meet the training goal.
I calculated my weekly goal output into "METS". So 10000 steps per day = 2000 METS (8km in 80 minutes at 4METS/min), 100km cycling = 1200 METS, 10km run/O = 400 METS, core stability = 120 METS: Total 3720 METS.
So I'm way over the WHO guidelines (600 METS), close to the point of diminishing returns (4000 METS) but less than halfway to this papers best case - 8000+ METS per week.
That's if I meet the training goal.
Thursday Aug 11, 2016 #
8 AM
Cycling 34:28 13.78 km (2:30 / km) +256m 2:17 / km
ahr:118 max:146
Commute from car service
4 PM
Cycling 33:51 13.5 km (2:30 / km) +228m 2:19 / km
ahr:114 max:150
Commute to car service
Wednesday Aug 10, 2016 #
4 PM
Cycling 50:03 23.21 km (2:09 / km) +356m 2:00 / km
ahr:132 max:157
Warm, in parts.
Tuesday Aug 9, 2016 #
Core Stability (Pilates) 1:00:00 [3]
Congrats to Defending champion Geoff Lawford who won the silver medal at the World Masters. Wish I was (a) there and (b) able to run.
Note: Blood test.
Cholesterol - 6.4 (up a bit from 2012 - 5.8 but down since 2010 - 6.7)
Triglycerides - 1.4 (2012 - 1.6, 2010 - 1.8)
HDL - 1.3 (2012 - 1.1, 2010 - 1.3)
LDL - 4.5 (2012 - 4.0, 2010 - 4.6) - should be less than 3.5
PSA - 2.4 (2010 - 1.6) - old age but less than 4.5 is OK, 1.2 is average
Globulins - 23 (on the low side but better than 2011 - 21)
Note: Blood test.
Cholesterol - 6.4 (up a bit from 2012 - 5.8 but down since 2010 - 6.7)
Triglycerides - 1.4 (2012 - 1.6, 2010 - 1.8)
HDL - 1.3 (2012 - 1.1, 2010 - 1.3)
LDL - 4.5 (2012 - 4.0, 2010 - 4.6) - should be less than 3.5
PSA - 2.4 (2010 - 1.6) - old age but less than 4.5 is OK, 1.2 is average
Globulins - 23 (on the low side but better than 2011 - 21)
Monday Aug 8, 2016 #
10 AM
Cycling (Windtrainer) 1:10:21 33.0 km (2:08 / km)
ahr:115 max:136