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Training Log Archive: O-ing

In the 7 days ending Feb 5, 2017:

activity # timemileskm+mload
  Cycling4 6:04:32 100.77(3:37) 162.17(2:15) 155499.7
  Running1 50:35 4.36(11:37) 7.01(7:13) 13516.9
  Teering1 42:31 3.88(10:57) 6.25(6:48) 16218.3
  Core Stability2 30:006.0
  Total8 8:07:38 109.0 175.43 1851140.9
  [1-5]8 8:04:58

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

Event: Sydney Sprint Series 2017 Race #5 - Lindfield
 
4 PM

Running 50:35 intensity: (3:12 @1) + (30:03 @2) + (15:07 @3) + (1:57 @4) + (16 @5) 7.01 km (7:13 / km) +135m 6:35 / km
ahr:122 max:164 shoes: Asics GT 2000

Bruce Ridge. Nice and warm (35). Got going well for the middle km. Saw 3 big roos near the end.

Saturday Feb 4, 2017 #

7 AM

Cycling 1:28:07 intensity: (1:02 @0) + (29:30 @1) + (36:42 @2) + (16:34 @3) + (4:19 @4) 38.9 km (2:16 / km) +310m 2:11 / km
ahr:114 max:148

Out to McGregor on a bumpy bike path. It finally turned smooth; I went around a corner and there were 5 horses on the path ahead of me.

Friday Feb 3, 2017 #

9 AM

Cycling 1:34:47 intensity: (34:52 @1) + (55:46 @2) + (1:26 @3) + (1:13 @4) + (1:30 @5) 42.78 km (2:13 / km) +343m 2:08 / km
ahr:113 max:169

3 PM

Core Stability 15:00 [1]

Thursday Feb 2, 2017 #

9 AM

Cycling 1:35:46 intensity: (50 @0) + (45:50 @1) + (40:42 @2) + (5:53 @3) + (50 @4) + (1:41 @5) 41.56 km (2:18 / km) +429m 2:11 / km
ahr:111 max:168

Another dud Canberra bike ride. This one featured 4km of loose or corrugated gravel road (in NSW).
C • Dud Canberra rides 3

Wednesday Feb 1, 2017 #

Event: ACT Twilight #11, Bruce Ridge
 
5 PM

Teering race 42:31 intensity: (1:06 @1) + (6:22 @2) + (14:58 @3) + (19:10 @4) + (55 @5) 6.25 km (6:48 / km) +162m 6:02 / km
ahr:134 max:160 shoes: VJ Bold Super 10R

Bruce Ridge, 15th. Slow running, but sped up a bit (6th fastest to 6) when Shannon passed me. Then started making mistakes and not seeing flags - 8 (-30s too far south), 10 (-30s, stopped in the first watercourse, control was too far east in any case), 11 (-20s confusing extra MTB tracks), 13 (-40s ran straight past it), but got the fastest split to 9 having been there on the way to 8, and the 3rd fastest to 12. No compass and the rain didn't help.
Livelox - https://www.livelox.com/Viewer/Twilight-11-Bruce-R...
Splits: http://act.orienteering.asn.au/gfolder/results/201...

Tuesday Jan 31, 2017 #

6 AM

Cycling 1:25:52 intensity: (48 @0) + (37:57 @1) + (39:44 @2) + (7:23 @3) 38.92 km (2:12 / km) +472m 2:05 / km
ahr:110 max:136

Not a great ride - too much traffic, too much broken glass or branches on the "bike path"/hard bumpy shoulder.
C • Canberra - meh 14

Monday Jan 30, 2017 #

Core Stability 15:00 [1]

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