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Training Log Archive: O-ing

In the 7 days ending Mar 4, 2018:

activity # timemileskm+mload
  Cycling2 4:55:53 81.5(3:38) 131.16(2:15) 151091.2
  MTB2 2:18:39 17.28(8:02) 27.8(4:59) 52450.2
  Teering2 2:18:00 7.29(18:56) 11.73(11:46) 23055.4
  Core Stability2 1:50:0022.0
  Running2 24:45 3.11(7:58) 5.0(4:57)10.5
  Water Running1 15:00 0.12(2:00:42) 0.2(1:15:00)6.0
  Total9 12:02:17 109.3 175.9 2264235.3
  [1-5]9 12:00:07

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

7 AM

Cycling 2:46:28 intensity: (55 @0) + (26:40 @1) + (1:23:04 @2) + (51:43 @3) + (4:06 @4) 76.84 km (2:10 / km) +895m 2:03 / km
ahr:119 max:148

Saturday Mar 3, 2018 #

Event: ACT MTBO
 
9 AM

MTB race 51:14 intensity: (14 @0) + (2:49 @1) + (14:12 @2) + (21:13 @3) + (12:46 @4) 10.87 km (4:43 / km) +231m 4:16 / km
ahr:128 max:147

Majura Pines. ACT MTBO. Lost 1:30 waiting for a horse, had to stop twice.

MTB 32:25 intensity: (55 @0) + (18:58 @1) + (8:19 @2) + (2:00 @3) + (1:25 @4) + (48 @5) 6.63 km (4:53 / km) +163m 4:21 / km
ahr:106 max:160


Long Male - Splits

Friday Mar 2, 2018 #

1 PM

Running (Elliptical) 14:55 intensity: (1 @1) + (4:00 @2) + (10:47 @3) + (7 @4) 3.0 km (4:58 / km)
ahr:127 max:138 shoes: ASICS Gel Nimbus 19

Needed some calf strengthening - both lower calves/achilles a bit dodgy.

Core Stability 45:00 [1]

Gym. Inc. 100 single leg press at 23kg (City machine).

Thursday Mar 1, 2018 #

Water Running 15:00 [3] 0.2 km (1:15:00 / km)

Wednesday Feb 28, 2018 #

Event: ACT Twilight #14, Radford College
 
10 AM

MTB 55:00 [3] 10.3 km (5:20 / km) +130m 5:01 / km

Snows Hills
11 AM

Teering 1:43:00 [2] 7.1 km (14:30 / km) +120m 13:23 / km
shoes: Inov8 XTalon 190

Walking mostly
5 PM

Teering 35:00 [5] *** 4.63 km (7:34 / km) +110m 6:45 / km
shoes: Asics Kayano 22

Radford College. A "Value for Money" "Sprint" course. Up there with the longest "Sprint" courses I've ever done it had all the elements I struggle with on "Sprint" courses = loads of steps, easy uphill bush legs and multiple runs across an oval. It was my longest time spent on a "Sprint", if not quite the longest distance (see UNSW ). As I said then, a proper "Sprint" needs to be less than 3.8km - for Thierry Georgiu or Daniel Hubmann - this one was advertised as 3.9.

Tuesday Feb 27, 2018 #

10 AM

Cycling 2:09:25 intensity: (6 @0) + (36:24 @1) + (1:06:38 @2) + (23:06 @3) + (3:02 @4) + (9 @5) 54.32 km (2:23 / km) +615m 2:15 / km
ahr:116 max:161

Monday Feb 26, 2018 #

10 AM

Core Stability 1:05:00 [1]

Pilates. Inc 100 Single leg press at 45kg.

Running (Gym) 9:50 [4] 2.0 km (4:55 / km)
shoes: Asics Kayano 22

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