Training Log Archive: O-ingIn the 7 days ending Mar 25, 2018:
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Sunday Mar 25, 2018 #
9 AM
Cycling race (ACT Champs) 45:23 24.37 km (1:52 / km) +268m 1:46 / km
ahr:145 max:165 weight:75.5kg
Lookout Hill, ITT, Masters 7, 4th of 4. Underequipped for this one; the top 2 guys were warming up on rollers. Just the normal bike, probably should have taken the bell off. Pretty happy with a 32.1kmh average.
2 laps out and back, with a decent hill in the middle. Slight negative split was good too - 11:32, 11:15, 11:44 and 10:54. Men Masters 7
1. 430 Owain TILLEY 37:02.2
2. 194 Michael CARR +59.7
3. 1417 Anthony BEASLEY +6:47.2
4. 774 Eoin R*THERY +8:21.6
average speed of winner: 40.5 km/h
2 laps out and back, with a decent hill in the middle. Slight negative split was good too - 11:32, 11:15, 11:44 and 10:54. Men Masters 7
1. 430 Owain TILLEY 37:02.2
2. 194 Michael CARR +59.7
3. 1417 Anthony BEASLEY +6:47.2
4. 774 Eoin R*THERY +8:21.6
average speed of winner: 40.5 km/h
3 PM
Running intervals 16:50 2.57 km (6:33 / km) +2m 6:32 / km
ahr:122 max:144 shoes: Asics Kayano 22
Aoifes 200ms. 50.2, 50.4, 47.2, 46.4. 80-85 sec recovery.
Saturday Mar 24, 2018 #
9 AM
Cycling race (ACT Champs) 1:07:10 34.45 km (1:57 / km) +476m 1:49 / km
ahr:143 max:173
Tharwa, Road Champs, Masters 7, 5th. Spat near the top of the first hill. Tried to get back on, but although the group had slowed down, they saw us getting closer and went again. Dropped then by Tony after our efforts and then John zoomed by so I didn't get his wheel. Eventually caught by two others and we worked together till the finish. Gears slipping in the sprint, but managed to get there.
1. 194 Michael CARR 1h08:26
2. 430 Owain TILLEY +0
3. 768 John VAUGHAN +4:53
4. 1417 Anthony BEASLEY +4:53
5. 0 Eoin R*THERY +7:25
1. 194 Michael CARR 1h08:26
2. 430 Owain TILLEY +0
3. 768 John VAUGHAN +4:53
4. 1417 Anthony BEASLEY +4:53
5. 0 Eoin R*THERY +7:25
Cycling warm up/down 12:00 [3] 5.0 km (2:24 / km) +25m 2:20 / km
11 AM
Water Running 5:00 [2]
Cold, but tolerable.
Thursday Mar 22, 2018 #
1 PM
Cycling 1:05:11 32.25 km (2:01 / km) +353m 1:55 / km
ahr:135 max:162
Good, quick, solo ride.
Wednesday Mar 21, 2018 #
1 PM
Running (Elliptical) 18:49 4.0 km (4:42 / km)
ahr:122 max:141 shoes: Asics Kayano 22
Core Stability 50:00 [1]
Inc single leg press 100 x 37kg (city machine).
Tuesday Mar 20, 2018 #
9 AM
Cycling 1:57:41 53.81 km (2:11 / km) +542m 2:05 / km
ahr:124 max:167
Quite a pleasant ride around Canberra, mostly on bike paths. Had some trouble getting through Kingston, though.
Monday Mar 19, 2018 #
Core Stability 45:00 [3]
Inc single leg chair press 100 x 60kg.