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Training Log Archive: O-ing

In the 7 days ending Feb 9, 2017:

activity # timemileskm+mload
  Cycling4 5:48:55 99.5(3:30) 160.14(2:11) 121599.1
  Running2 1:05:35 5.91(11:06) 9.51(6:54) 14522.9
  Core Stability2 1:05:0013.0
  MTB1 1:01:04 9.06(6:44) 14.58(4:11) 33517.0
  Teering1 23:20 2.62(8:55) 4.21(5:32) 3611.7
  Total9 9:23:54 117.09 188.44 1731163.6
  [1-5]9 9:19:49

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FrSaSuMoTuWeTh

Thursday Feb 9, 2017 #

5 AM

Cycling 1:22:31 intensity: (1:50 @0) + (33:02 @1) + (32:45 @2) + (14:19 @3) + (35 @4) 43.46 km (1:54 / km) +319m 1:50 / km
ahr:111 max:150

Bunch ride! well six of us. Pace line down Majura Parkway. Interesting diversion through Duntroon with a basic training squad marching.

Wednesday Feb 8, 2017 #

Event: ACT Twilight #12, University of Canberra
 
5 PM

Teering race (Twilight Series) 23:20 intensity: (25 @1) + (1:44 @2) + (2:53 @3) + (14:29 @4) + (3:49 @5) 4.21 km (5:32 / km) +36m 5:19 / km
ahr:144 max:165 shoes: Asics GT 2000

University of Canberra. OK run up till 17 (didn't spot throughway despite looking for it) and 19 (ran off map).
Edit - I wasn't the only one off the map - 7 of the 9 so far [EDIT 9 of 12} with routes on Livelox
https://www.livelox.com/Viewer/Twilight-12-UCAN/Or...
C • 7 of 9 8

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +10m 5:53 / km
shoes: Asics GT 2000


Orange 1 - Splits

Tuesday Feb 7, 2017 #

11 AM

Cycling 1:23:30 intensity: (51 @0) + (14:19 @1) + (56:27 @2) + (11:13 @3) + (40 @4) 34.99 km (2:23 / km) +243m 2:18 / km
ahr:115 max:147

Monday Feb 6, 2017 #

Core Stability (Pilates ) 50:00 [1]

At physio in Gungahlin. Rowing (10 minutes), weighted clams (to 80kg), usual reformer set, leg press (to 60kg).
6 AM

MTB 1:01:04 intensity: (22 @0) + (26:17 @1) + (21:14 @2) + (12:47 @3) + (24 @4) 14.58 km (4:11 / km) +335m 3:45 / km
ahr:111 max:149

Kowen Forest. Another dud Canberra ride. Obviously parked in the wrong spot (Kowen Road), because I didn't spot an MTB trail marker until it was nearly time to turn around. Then the single track between fallen trees was rutted, muddy, rocky and rooted.
C • Have a look at this http://... 10

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]

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