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Training Log Archive: O-ing

In the 7 days ending Dec 30, 2018:

activity # timemileskm+mload
  Cycling7 4:00:12 57.49(4:11) 92.52(2:36) 71764.5
  Swimming6 41:00 0.5(1:22:29) 0.8(51:15)14.3
  Teering1 29:18 2.69(10:55) 4.32(6:47) 3816.5
  Running1 23:04 3.11(7:25) 5.0(4:37) 4012.7
  Total13 5:33:34 63.78(5:14) 102.64(3:15) 794108.0
  [1-5]13 5:32:46

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

Event: 2018 Xmas 5Days Day 4 Cardinals Palace Manly
 
11 AM

Teering race 29:18 intensity: (40 @3) + (18:50 @4) + (9:48 @5) 4.32 km (6:47 / km) +38m 6:30 / km
ahr:148 max:167 shoes: ASICS Kayano 23

Cardinals Palace Manly. Xmas 5 days, Day 4 A. Meh. Poor run, not helped by missing the briefing about there being no flags at some of the controls, in my case no. 1. Tried to get back into it but sucked in at 11. Went for the furthest left bottom cliff indent, didn’t see anything. Unfortunately then decided it had to be up top of the 4m cliff (the description didn’t say top or bottom). Ran up the stairs and into the thick green. Eventually got to the top of the cliff, looked over the edge, yep, it was on the bottom in the nearest indent, visible from the bottom of the stairs. 2 minutes lost there and most of my motivation.
Not helping were the number of « dead » legs, long legs with minimal nav or route choice, seemingly there just to add distance - on A 6, 7, 9, 11, 12, 15, 17, then B 6, 8, 11 and 12. Which was a pity because this map deserved a shorter more complex course.

Day 4 Course 1 - Splits

Saturday Dec 29, 2018 #

2 PM

Cycling 9:37 intensity: (7:19 @1) + (1:25 @2) + (53 @3) 2.84 km (3:23 / km)
ahr:95 max:136

Swimming 10:00 [3] 0.2 km (50:00 / km)

Friday Dec 28, 2018 #

7 AM

Cycling 38:43 intensity: (24:32 @1) + (11:02 @2) + (3:08 @3) + (1 @4) 15.51 km (2:30 / km) +97m 2:25 / km
ahr:106 max:138

1 PM

Cycling 8:58 intensity: (15 @0) + (4:31 @1) + (1:28 @2) + (2:29 @3) + (15 @4) 2.78 km (3:14 / km)
ahr:105 max:140

Swimming 10:00 [3] 0.2 km (50:00 / km)

Thursday Dec 27, 2018 #

Swimming 6:00 [2] 0.1 km (1:00:00 / km)

1 PM

Cycling 5:10 intensity: (2:02 @1) + (1:04 @2) + (1:45 @3) + (19 @4) 1.62 km (3:11 / km)
ahr:102 max:146

Cycling 1:16:52 intensity: (33 @0) + (15:59 @1) + (53:54 @2) + (5:21 @3) + (47 @4) + (18 @5) 30.91 km (2:29 / km) +262m 2:23 / km
ahr:115 max:158

Before walk to Tomaree

Wednesday Dec 26, 2018 #

Swimming 5:00 [2] 0.1 km (50:00 / km)

3 PM

Cycling 36:17 intensity: (26:28 @1) + (8:48 @2) + (52 @3) + (9 @4) 13.01 km (2:47 / km) +110m 2:41 / km
ahr:104 max:146

DOMS not too bad. R hip flexor the tightest. Legs tired later after walk to lighthouse.

Tuesday Dec 25, 2018 #

Swimming 5:00 [2] 0.1 km (50:00 / km)

8 AM

Running race 23:04 intensity: (22 @1) + (4 @2) + (2 @3) + (16:15 @4) + (6:21 @5) 5.0 km (4:37 / km) +40m 4:26 / km
ahr:151 max:160 shoes: ASICS Kayano 23

Fingal Bay Parkrun. The fast start actually felt easy, but settled in to a slower shuffle pretty quickly. The Kayano 23 feel a bit clunky.

Monday Dec 24, 2018 #

Swimming 5:00 [2] 0.1 km (50:00 / km)

6 AM

Cycling 55:55 intensity: (16:11 @1) + (28:33 @2) + (9:42 @3) + (1:29 @4) 23.18 km (2:25 / km) +233m 2:18 / km
ahr:113 max:145

4 PM

Cycling 8:40 intensity: (8:39 @1) + (1 @3) 2.67 km (3:15 / km) +15m 3:10 / km
ahr:76 max:104

Geocache excursion

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