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Training Log Archive: O-ing

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Cycling3 4:13:01 72.31(3:30) 116.38(2:10) 190789.2
  Teering2 1:27:38 9.11(9:37) 14.67(5:59) 18640.6
  Core Stability2 1:15:0015.0
  Total7 6:55:39 81.43 131.04 2093144.8
  [1-5]7 6:54:38
averages - weight:73kg

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Sunday Dec 11, 2016 #

Event: South Sydney Summer Series #8 - Centennial Park
 
4 PM

Teering race 43:30 intensity: (18 @1) + (2:08 @2) + (9:56 @3) + (29:14 @4) + (1:54 @5) 7.67 km (5:40 / km) +75m 5:25 / km
ahr:141 max:175 shoes: Asics GT 2000

Centennial Park. Had an inconvenient stitch/stomach cramp from 1k to about 3k. Ran well and had better knee tape - no knee pain during or after.
Had a bit of trouble with no.8 (-1:30) and finished early.

Saturday Dec 10, 2016 #

6 AM

Cycling 1:54:25 intensity: (13 @0) + (6:22 @1) + (27:59 @2) + (48:07 @3) + (31:35 @4) + (9 @5) 57.39 km (2:00 / km) +865m 1:51 / km
ahr:129 max:156

Browns Cows this morning as Jock turned around and a search and rescue crew went after him. I kept going through Akuna and waited at the top (10:50) as NSCC arrived. When they went, I went. Undy caught me after the top of McCarrs (7:55) and we got back with West Head Nick and Jock. The S&R arrived about 20 minutes later. Then a mad dash with 3 clowns down the Hiway. Fast, all up.

Friday Dec 9, 2016 #

Core Stability 15:00 [1]
weight:73kg

At Physio. Hammies and calves in rag order. Before - standing skewiff with right hip raised, pelvis tilted backward. After - more level, neutral.

Thursday Dec 8, 2016 #

10 AM

Cycling 1:26:18 intensity: (39 @0) + (21:27 @1) + (18:40 @2) + (29:35 @3) + (15:49 @4) + (8 @5) 35.5 km (2:26 / km) +656m 2:14 / km
ahr:120 max:163

Pacific Bobbo (13:07).

Wednesday Dec 7, 2016 #

Event: Sydney Summer Series #10 - Carlingford
 
5 PM

Teering race (Sydney Summer Series) 44:08 intensity: (9 @0) + (1:23 @1) + (5:07 @2) + (9:31 @3) + (26:21 @4) + (1:37 @5) 7.0 km (6:18 / km) +111m 5:51 / km
ahr:138 max:160 shoes: Asics GT 2000

Hunts Creek. Modest pace. Taped knee with kinesio and it lasted till 3km before it started hurting. Ran past 10 looking at the wrong side of the trail. Otherwise OK.

Tuesday Dec 6, 2016 #

9 AM

Cycling 52:18 intensity: (16:33 @1) + (30:43 @2) + (4:40 @3) + (22 @4) 23.49 km (2:14 / km) +387m 2:03 / km
ahr:113 max:141

Monday Dec 5, 2016 #

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

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