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Training Log Archive: O-ing

In the 7 days ending Aug 28, 2016:

activity # timemileskm+mload
  Core Stability3 1:35:0026.0
  Cycling2 1:31:54 22.03(4:10) 35.46(2:36) 77132.6
  Teering3 1:05:22 6.65(9:50) 10.7(6:07) 10731 /34c91%31.6
  Total8 4:12:16 28.68 46.15 87831 /34c91%90.2
  [1-5]8 4:11:11

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MoTuWeThFrSaSu

Sunday Aug 28, 2016 #

10 AM

Teering (State League) 36:12 intensity: (19 @0) + (11 @1) + (1:41 @2) + (10:14 @3) + (21:45 @4) + (2:02 @5) *** 5.0 km (7:15 / km) +80m 6:42 / km
ahr:139 max:164 spiked:13/15c shoes: VJ Bold Super 10R

Boggabilla, Lansdowne Park. M60, 1st. Just (in the finish chute). Pulled up pretty sore and stiff from yesterday and was only jogging early. Lost some time trying to shortcut from 9 to 10 (-1 min). Ran a bit wide on 14.

SchoolsChamps & SL10 Hard 3 - Splits

Saturday Aug 27, 2016 #

Event: NSW School Sprint Championships, NSW Sprint Championships + State League #9
 
10 AM

Teering race (State League) 14:13 intensity: (24 @0) + (11 @1) + (1:40 @2) + (10:02 @3) + (1:18 @4) + (38 @5) 2.81 km (5:03 / km) +2m 5:02 / km
ahr:130 max:186 shoes: VJ Bold Super 10R

Garrison Point, Mirambeena. M60, 1st. Concentrating on codes. Ran fairly easy. Lost a little time on the stairs control.
2 PM

Teering (State League) 14:57 intensity: (22 @0) + (12 @1) + (4 @2) + (14 @3) + (5:42 @4) + (8:23 @5) *** 2.88 km (5:11 / km) +25m 4:58 / km
ahr:155 max:178 spiked:18/19c shoes: ASICS Nimbus 16

Western Sydney University, Bankstown. M60, 1st. Put a bit more effort into the running for this one. R achilles didn't play ball and was tight beforehand and after. L knee was OK, if a bit dodgy. Couldn't see if I could get straight through to 10 (The course overprint wasn't see-through), so went around. Also probably the wrong route choice (left) to 12. Otherwise good

Race 2 - WSU H3 - Splits

Race 1 - Hard 3 - Splits

Thursday Aug 25, 2016 #

Core Stability 20:00 [3]

New exercises from physio - "Hip Hitches". 3 variations 40x3.
3 PM

Cycling 1:06:09 intensity: (11:08 @1) + (15:54 @2) + (28:49 @3) + (9:41 @4) + (37 @5) 25.5 km (2:36 / km) +506m 2:22 / km
ahr:123 max:173

Back on the bike. Going with a lower saddle height, supposedly to take pressure off ITB.
Trek "Domane" SL. Drivetrain 50/34, Shimano Ultegra CS-6800 Cassette 11/32 - gears 11-12-13-14-16-18-20-22-25-28-32. At least one extra gear going up hills. Maybe a little underpowered on 50/11?

Wednesday Aug 24, 2016 #

Core Stability 15:00 [3]

At physio.

Tuesday Aug 23, 2016 #

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

Mat - 50 reps x 4. Toe taps 20x3. Magic Circle 30secsx3. Did 30 hamstring curls on the box. Reformer - all in 3.75, 40 of each. Arms, legs in straps 30x2. Single legs 1.75 30. VMOS again on 2.75 to fatigue.
3 PM

Cycling 25:45 intensity: (5:11 @1) + (8:37 @2) + (7:41 @3) + (4:16 @4) 9.96 km (2:35 / km) +265m 2:17 / km
ahr:111 max:152

Test ride.

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