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Training Log Archive: O-ing

In the 7 days ending Apr 8, 2018:

activity # timemileskm+mload
  Cycling3 6:31:03 107.3(3:39) 172.68(2:16) 1728142.5
  MTB2 2:02:10 17.06(7:10) 27.45(4:27) 53935.9
  Core Stability2 1:25:0034.0
  Running2 47:33 5.05(9:25) 8.13(5:51) 315.4
  Water Running2 10:003.5
  Rowing1 4:42 0.62(7:34) 1.0(4:42)1.9
  Total8 11:00:28 130.03 209.26 2270233.2
  [1-5]8 10:58:31

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MoTuWeThFrSaSu

Sunday Apr 8, 2018 #

6 AM

Cycling 2:07:55 intensity: (8 @0) + (11:27 @1) + (9:53 @2) + (29:42 @3) + (54:59 @4) + (21:46 @5) 54.39 km (2:21 / km) +594m 2:14 / km
ahr:137 max:182

Cold, thick fog until the Federal Hiway. Saw first cyclist on route after 30km. Then back into it mid-Gungahlin.

Saturday Apr 7, 2018 #

2 PM

MTB 1:25:38 intensity: (25 @0) + (29:36 @1) + (37:33 @2) + (17:11 @3) + (53 @4) 19.73 km (4:20 / km) +362m 3:59 / km
ahr:113 max:142

Little Black - Lyneham

Friday Apr 6, 2018 #

11 AM

Running (Elliptical ) 24:34 intensity: (2:13 @1) + (15:51 @2) + (4:15 @3) + (2:15 @4) 5.0 km (4:55 / km)
ahr:119 max:142 shoes: Asics Kayano 22

On the elliptical machine at the gym.
C • That's 2

Core Stability 45:00 [3]

Inc SLP 30kg x 100, 37kg x 25, 43kg x 15.

Thursday Apr 5, 2018 #

6 AM

Cycling 1:10:21 intensity: (36 @0) + (5:29 @1) + (32:25 @2) + (31:03 @3) + (48 @4) 32.72 km (2:09 / km) +345m 2:03 / km
ahr:121 max:144

Left lower back sore.

Cycling 1:10:21 intensity: (36 @0) + (5:29 @1) + (32:25 @2) + (31:03 @3) + (48 @4) 32.72 km (2:09 / km) +345m 2:03 / km
ahr:121 max:144

Wednesday Apr 4, 2018 #

3 PM

Cycling 1:01:13 intensity: (6 @0) + (18:02 @1) + (33:20 @2) + (9:03 @3) + (42 @4) 26.43 km (2:19 / km) +222m 2:13 / km
ahr:114 max:151

Right lower back sore.

Cycling 1:01:13 intensity: (6 @0) + (18:02 @1) + (33:20 @2) + (9:03 @3) + (42 @4) 26.43 km (2:19 / km) +222m 2:13 / km
ahr:114 max:151

Tuesday Apr 3, 2018 #

Core Stability 40:00 [3]

SLP 100 times 52.5kg

Rowing 4:42 [3] 1.0 km (4:42 / km)

Water Running 5:00 [3]

4 PM

MTB 36:32 intensity: (5:03 @1) + (22:00 @2) + (9:27 @3) + (2 @4) 7.72 km (4:44 / km) +177m 4:15 / km
ahr:119 max:138

Monday Apr 2, 2018 #

11 AM

Running intervals 22:59 intensity: (3:15 @1) + (13:45 @2) + (4:06 @3) + (1:53 @4) 3.13 km (7:21 / km) +3m 7:19 / km
ahr:120 max:150 shoes: Asics Kayano 22

Cook Oval, Aoifes intervals 200m x 4 - 45.4 (1:39), 43.4 (1:43), 44.9 (1:36), 44.6.

Water Running 5:00 [2]

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