Training Log Archive: O-ingIn the 7 days ending Jan 6, 2019:
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Sunday Jan 6, 2019 #
7 AM
Cycling 2:43:35 82.75 km (1:59 / km) +856m 1:53 / km
ahr:125 max:161
Pedal Power Shingle Hill - Bungendore Road - Norton Road - Sutton Road - MAjura Pkway - War Memorial. Dug a bit too deep on Norton Road.
Saturday Jan 5, 2019 #
11 AM
Teering 34:47 5.15 km (6:45 / km) +89m 6:13 / km
ahr:132 max:147 shoes: ASICS Kayano 23
Pathetic "recovery" crawl towards Little Black Mt. due to Speed DOMS (upr quad, hip flexors) from the 370m total of intervals I ran yesterday.
Friday Jan 4, 2019 #
10 AM
Running intervals 18:49 2.91 km (6:28 / km) +1m 6:27 / km
ahr:110 max:142 shoes: ASICS Kayano 23
Intervals with Aoife
Thursday Jan 3, 2019 #
6 AM
Cycling 2:21:32 59.34 km (2:23 / km) +816m 2:14 / km
ahr:121 max:144
Uriarra - Cotter loop. Caught by Pedal Power Dave before Uriarra X, dropped off at Cotter.
Wednesday Jan 2, 2019 #
9 AM
Cycling 1:23:28 37.13 km (2:15 / km) +360m 2:09 / km
ahr:119 max:162
Monday Dec 31, 2018 #
Note
2018 Year Review
Fewer injury issues this year and was able to compete at most events. No colds/flu – got the flu vaccine in May.
Foot-O
However, recovering in January from broken second toe (Dec 21) wasn’t a good start. So Sprint Canberra was off zero training runs and I didn’t make it to run 5. Did manage a few runs in February and March and pulled off wins in the M60 NSW Middle and Long in April. Followed up in May with the ACT Sprint, but missed the ACT Middle by 1 second. I left myself a lot to do in June at QBIII after Day 2 but managed to win the overall with the last day sprint.
Then it was holidays and Fjord-O in Norway. Basically outclassed but did manage to win the downhill last day tied with Alf. Got back to Sydney in time to win the NSW Sprint (29 July) and the State League for the 7th time.
Winning the ACT Long in September I felt pretty confident for the Oz Champs carnival, but that was blown apart by not being able to relocate at no. 1 on the first event. Salvaged an Aus Champs Sprint win, but that was it from the week, apart from spraining my ankle on the last day.
Pink Rankings weren’t good: dropped from 104 to 169 after touching 190 early on.
MTBO
Reasonably successful with 2 Championship wins (ACT and NSW Middle) from 4 starts. 3rd in the other two (ACT and NSW Long) even after breaking my collarbone half an hour from the finish of the latter.
Cycling
Did just over 4,000km on the bike, short of 2016, but second best year since leaving Perth. Managed to win the ACT Criterium Championships (Masters 7), with 4th in the ITT and 5th in the road race (last in each).
Running
At 455km a slight improvement on the last two years. The right knee was pretty good after about March, the left knee grumbled all year. Two races, both parkruns. 8 September was the best with 21:18. Xmas day was after 2 months basically off with the broken collarbone and it showed at 23:04. Highlight run of the year was definitely the Seefingan Hill Race, really glad I was able to do this albeit well down.
Setting: MTBO at Sparrow Hill (September)
Controlling: Metroleague at Lapstone (June)
Fewer injury issues this year and was able to compete at most events. No colds/flu – got the flu vaccine in May.
Foot-O
However, recovering in January from broken second toe (Dec 21) wasn’t a good start. So Sprint Canberra was off zero training runs and I didn’t make it to run 5. Did manage a few runs in February and March and pulled off wins in the M60 NSW Middle and Long in April. Followed up in May with the ACT Sprint, but missed the ACT Middle by 1 second. I left myself a lot to do in June at QBIII after Day 2 but managed to win the overall with the last day sprint.
Then it was holidays and Fjord-O in Norway. Basically outclassed but did manage to win the downhill last day tied with Alf. Got back to Sydney in time to win the NSW Sprint (29 July) and the State League for the 7th time.
Winning the ACT Long in September I felt pretty confident for the Oz Champs carnival, but that was blown apart by not being able to relocate at no. 1 on the first event. Salvaged an Aus Champs Sprint win, but that was it from the week, apart from spraining my ankle on the last day.
Pink Rankings weren’t good: dropped from 104 to 169 after touching 190 early on.
MTBO
Reasonably successful with 2 Championship wins (ACT and NSW Middle) from 4 starts. 3rd in the other two (ACT and NSW Long) even after breaking my collarbone half an hour from the finish of the latter.
Cycling
Did just over 4,000km on the bike, short of 2016, but second best year since leaving Perth. Managed to win the ACT Criterium Championships (Masters 7), with 4th in the ITT and 5th in the road race (last in each).
Running
At 455km a slight improvement on the last two years. The right knee was pretty good after about March, the left knee grumbled all year. Two races, both parkruns. 8 September was the best with 21:18. Xmas day was after 2 months basically off with the broken collarbone and it showed at 23:04. Highlight run of the year was definitely the Seefingan Hill Race, really glad I was able to do this albeit well down.
Setting: MTBO at Sparrow Hill (September)
Controlling: Metroleague at Lapstone (June)
9 AM
Teering race 33:50 5.52 km (6:08 / km) +78m 5:44 / km
ahr:152 max:169 shoes: ASICS Kayano 23
Sydney Uni. Xmas 5 days, Day 5, A. Better run and only a few mis-steps. Good, testing course. Forgot to download - was in the Q, but then someone started inquiring about one of the controls not registering.