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Training Log Archive: O-ing

In the 7 days ending Jan 30, 2017:

activity # timemileskm+mload
  Cycling4 4:46:44 79.08(3:38) 127.26(2:15) 194296.5
  Running3 1:14:48 7.08(10:34) 11.4(6:34) 20226.3
  Core Stability2 30:006.0
  Teering1 20:28 2.21(9:15) 3.56(5:45) 7914 /16c87%10.8
  Total10 6:52:00 88.37 142.22 222314 /16c87%139.7
  [1-5]10 6:48:31

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Monday Jan 30, 2017 #

Core Stability 15:00 [1]

Sunday Jan 29, 2017 #

Event: Sydney Sprint Series 2017 Race #4 - Gladesville
 
4 PM

Teering race (Sprint Series) 20:28 intensity: (5 @0) + (26 @1) + (43 @2) + (1:54 @3) + (11:49 @4) + (5:31 @5) **** 3.56 km (5:45 / km) +79m 5:10 / km
ahr:147 max:166 spiked:14/16c shoes: Asics GT 2000

Gladesville, 12th. Very consistent in this race - AP says no mistakes and my overall position started at 10th, dropped briefly to 14th but settled at 12th from halfway. Did choose wrong routes at 4 (-10), didn't see 10 at first (-10) and an actual mistake running down the wrong road at 11 (-15).
5 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Asics GT 2000


Sprint #4 - Splits

Saturday Jan 28, 2017 #

6 AM

Cycling 1:53:41 intensity: (1:34 @0) + (25:09 @1) + (41:06 @2) + (29:37 @3) + (15:45 @4) + (30 @5) 55.25 km (2:03 / km) +838m 1:55 / km
ahr:120 max:162

Cameo appearance by Cath. Mechanicals in both the L-A group and NSCC (2) caused a couple of go-slows and waits. Almost held on to the back of NSCC up Akuna (10:15), but dropped off in the last 600m. McCarrs not great (8:27) but took the St Ives nasty hill KOM after a good lead out.

Thursday Jan 26, 2017 #

9 AM

Cycling 1:08:35 intensity: (1:35 @0) + (9:44 @1) + (36:48 @2) + (14:24 @3) + (5:44 @4) + (20 @5) 30.58 km (2:15 / km) +417m 2:06 / km
ahr:119 max:164

Mechanical trouble - stiff link. Had to turn around but it was OK again 5km from home.
6 PM

Running intervals 28:53 intensity: (2:08 @1) + (14:28 @2) + (11:19 @3) + (58 @4) 4.0 km (7:13 / km) +67m 6:40 / km
ahr:123 max:147 shoes: Asics GT 2000

Chatswood. First time for a few years, but we were half an hour late. Actually felt pretty good while being aware of both L knee and R achilles.

Wednesday Jan 25, 2017 #

Core Stability 15:00 [1]

At Physiotherapy
8 AM

Running 30:55 intensity: (54 @1) + (6:30 @2) + (18:36 @3) + (4:55 @4) 4.9 km (6:19 / km) +105m 5:42 / km
ahr:129 max:145 shoes: Asics GT 2000

Tripview said that the bus which was just going to miss the train at Gordon was running 86 minutes late, so ran instead and missed the train, so continued on to Killara.

Tuesday Jan 24, 2017 #

9 AM

Cycling 54:44 intensity: (15 @0) + (10:07 @1) + (17:47 @2) + (15:58 @3) + (10:37 @4) 21.49 km (2:33 / km) +370m 2:21 / km
ahr:122 max:149

A first time for everything - I may have seen Shingo riding a bike on the Epping Rd bike path.
C • Unlikely as I was in Melbourne for the tennis! 1
3 PM

Cycling 49:44 intensity: (4:47 @1) + (17:20 @2) + (21:02 @3) + (6:35 @4) 19.94 km (2:30 / km) +317m 2:19 / km
ahr:124 max:148

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