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Training Log Archive: O-ing

In the 7 days ending Jun 3, 2018:

activity # timemileskm+mload
  Cycling3 2:24:01 39.21(3:40) 63.11(2:17) 59442.6
  MTB2 2:23:38 19.35(7:25) 31.15(4:37) 65848.7
  Core Stability2 1:30:0036.0
  Teering2 46:38 4.6(10:08) 7.4(6:18) 16718.9
  Running1 17:56 2.03(8:50) 3.27(5:29) 67.0
  Total8 7:22:13 65.2 104.92 1424153.2
  [1-5]8 7:21:38

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

10 AM

MTB 53:46 intensity: (5:05 @1) + (18:54 @2) + (20:09 @3) + (9:38 @4) 11.75 km (4:35 / km) +203m 4:13 / km
ahr:125 max:149

Manly Dam circuit (roughly 47 minutes for the lap). Lots of stops to put foot down, even walk in a couple of places, but much quicker than the only other time I've done this (2014 ~ 53 mins). Backtracked the same as 2014 in the nearly 1km gap between trail marker signs (From when you get on to Kalaui St, the next sign is after turning left on Manning St after you have turned right on to Bangaroo St).

Saturday Jun 2, 2018 #

Event: ACT Metro Series: Junior League #4 & Map Mates #2, Bruce Canberra Institute
 
9 AM

Cycling warm up/down 14:47 intensity: (3:12 @1) + (8:07 @2) + (3:28 @3) 5.04 km (2:56 / km) +32m 2:51 / km
ahr:115 max:136

Teering race 17:00 intensity: (26 @1) + (5:41 @2) + (3:13 @3) + (4:19 @4) + (3:21 @5) 3.01 km (5:39 / km) +42m 5:17 / km
ahr:137 max:173 shoes: Asics Kayano 22

CIT Bruce. Orange 1. Good run, good course.

Friday Jun 1, 2018 #

Core Stability (Pilates ) 45:00 [3]

2 PM

Cycling 1:06:02 intensity: (4:46 @1) + (55:45 @2) + (5:31 @3) 31.19 km (2:07 / km) +334m 2:01 / km
ahr:118 max:133

Cold.

Thursday May 31, 2018 #

10 AM

MTB 1:29:52 intensity: (35 @0) + (23:10 @1) + (33:25 @2) + (19:41 @3) + (12:56 @4) + (5 @5) 19.4 km (4:38 / km) +455m 4:09 / km
ahr:118 max:163

Spectating at the Belconnen X Country. Aoife ran well!

Wednesday May 30, 2018 #

12 PM

Teering race 29:38 intensity: (3:25 @1) + (6:04 @2) + (14:48 @3) + (4:17 @4) + (1:04 @5) 4.4 km (6:44 / km) +124m 5:54 / km
ahr:127 max:172 shoes: Inov8 XTalon 190

Goorooyaroo. Orange 3. Nice and short. Felt surprisingly good. Stubbed and tore hole in toe in the clown shoes, again. They have to go in the bin. Duly binned. Got flu shot this avo.
Note: major drop in Triglycerides (1.9 to 1) in six months of eating walnuts on my cereal.
Cholesterol - 6.2 (down since 2010 - 6.7, [2012 - 5.8], 2016 6.4 and 2017 6.8)
Triglycerides - 1.04 (down) (2010 - 1.8, 2012 - 1.6, 2016 1.4, 2017 1.9)
HDL - 1.4 (2010 - 1.3, 2012 - 1.1, 2016 1.3, 2017 1.4)
LDL - 4.3 (2010 - 4.6, 2012 - 4.0, 2016 4.5, 2017 4.5) - should be less than 3.5
Non-HDL 4.8 (2017 5.4)

Tuesday May 29, 2018 #

10 AM

Running warm up/down 17:56 intensity: (18 @1) + (2:50 @2) + (13:27 @3) + (1:06 @4) + (15 @5) 3.27 km (5:29 / km) +6m 5:26 / km
ahr:129 max:166 shoes: Asics Kayano 22

Core Stability 45:00 [3]

Single Leg Press - twice 20x90kg, 20 x 97.5, 20 x 105, 20 x112.5 (new pb).

Monday May 28, 2018 #

2 PM

Cycling 1:03:12 intensity: (17:00 @1) + (38:47 @2) + (5:20 @3) + (1:56 @4) + (9 @5) 26.87 km (2:21 / km) +228m 2:15 / km
ahr:113 max:160

Creek run.

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