Training Log Archive: O-ingIn the 7 days ending Sep 9, 2018:
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Sunday Sep 9, 2018 #
7 AM
Cycling 3:29:12 95.42 km (2:12 / km) +847m 2:06 / km
ahr:126 max:169
Pedal Power Ride ("Intermediate 23-26kmh"): Nanima-Sutton. Hit by the Nanima magpie twice on the left side of my face; the second time it got under my helmet strap. Good ride, nice tailwind until we got onto the Federal Highway. Dug deep there to catch a breakaway group.
Probable PB in weekly calories average: 2714
Probable PB in weekly calories average: 2714
Saturday Sep 8, 2018 #
8 AM
Running race (Parkrun) 21:18 5.04 km (4:13 / km) +15m 4:10 / km
ahr:139 max:162 shoes: Asics Kayano 22
Second ever parkrun: Gungahlin. Didn't bolt off at the start like usual. The pace function on the watch is good, I was able to keep it on 4 then 4:10 after a while (as it turned out first km was 4:15). Started to struggle at 3. Heart rate doesn't show that - it shows fairly high at 140 for the first 2.9 then a weird drop to 123. From 3 on HR goes up steadily to 155 with pace dropping which sounds about right.
Knees felt alright during, but offered no drive later, walking around.
Age grade at 76.0% hasn't really changed in 4 years since the last parkrun (20:38, 76.4%). In those 4 years I've run 1600km or just over 1km per day (with 10km cycling).
Knees felt alright during, but offered no drive later, walking around.
Age grade at 76.0% hasn't really changed in 4 years since the last parkrun (20:38, 76.4%). In those 4 years I've run 1600km or just over 1km per day (with 10km cycling).
Friday Sep 7, 2018 #
5 AM
Cycling 1:58:59 51.35 km (2:19 / km) +500m 2:13 / km
ahr:124 max:166
Vikings Jerrabombera ride. No magpies, just one aggressive duck.
Thursday Sep 6, 2018 #
Core Stability 55:00 [3]
City Single leg press five times 40x30kg then 37 (fail).
Thought I was getting a cold yesterday (sore sinus, itchy eyes) but I think its probably Spring-onset of severe chronic allergic rhinitis.
Thought I was getting a cold yesterday (sore sinus, itchy eyes) but I think its probably Spring-onset of severe chronic allergic rhinitis.
Wednesday Sep 5, 2018 #
12 PM
Teering race 40:09 *** 5.07 km (7:55 / km) +168m 6:48 / km
ahr:138 max:162 spiked:12/15c weight:74.6kg shoes: Inov8 XTalon 212
Bluetts West, Urriara Road. Orange 1. Knees dodgy, so not flat out. Nice course. Hesitated at 3, a bit low for 6, a bit left at 12.
1 MGregson 31:09
2 TNeedham 39:01
3 E R*thery 40:08
4 R Minty 41:30
5 A Westwood 47:49
6 J Scown 46:04
7 S Goggs 48:00
8 J Miller 49:25
9 C Chalmers 50:53
10 J Minty 52:30
11 M Burt 55:26
12 D Erbacher 56:30
13 K Fifield 57:36
14 M Mitchell 58:10
15 TGarr 59:52
1 MGregson 31:09
2 TNeedham 39:01
3 E R*thery 40:08
4 R Minty 41:30
5 A Westwood 47:49
6 J Scown 46:04
7 S Goggs 48:00
8 J Miller 49:25
9 C Chalmers 50:53
10 J Minty 52:30
11 M Burt 55:26
12 D Erbacher 56:30
13 K Fifield 57:36
14 M Mitchell 58:10
15 TGarr 59:52
Tuesday Sep 4, 2018 #
Core Stability 1:00:00 [3]
Single leg press twice 20x82.5, twice 90, twice 97.5, once 105, once 112.5, 29x120 (fail) 22x 127.5 (fail), 1 attempt at 135 (fail).
Rowing 11:57 [3] 2.5 km (4:47 / km)
Calories up to average 2610.
2 PM
Cycling warm up/down 26:45 11.78 km (2:16 / km) +133m 2:09 / km
ahr:124 max:159
Monday Sep 3, 2018 #
2 PM
Cycling 1:08:46 31.07 km (2:13 / km) +320m 2:06 / km
ahr:123 max:149
Another magpie attack on Clarrie Hermes Drive, but a kilometre further west, so a different bird. Not as close as last time but same scenario, attacked while riding uphill, this time towards the east.
Riding OK, didn't feel R calf strain.
Riding OK, didn't feel R calf strain.