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Training Log Archive: O-ing

In the 7 days ending Jan 13, 2019:

activity # timemileskm+mload
  Cycling3 7:20:04 126.4(3:29) 203.43(2:10) 2126150.9
  Core Stability2 1:35:0019.0
  Running2 1:08:07 6.23(10:56) 10.03(6:47) 5227.0
  Rowing2 20:50 2.49(8:23) 4.0(5:13)8.3
  Water Running1 10:00 0.12(1:20:28) 0.2(50:00)3.0
  Total7 10:34:01 135.25 217.66 2178208.2
  [1-5]7 10:31:19
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

6 AM

Cycling 3:12:44 intensity: (2:42 @0) + (38:13 @1) + (51:52 @2) + (59:13 @3) + (38:30 @4) + (2:14 @5) 95.78 km (2:01 / km) +884m 1:55 / km
ahr:123 max:159

Pedal Power - Shingle Hill- Nanima-Hall. L knee had improved a bit, can stand up without pain most of the time. Into the red zone twice (but not where the Garmin HR says) - downhill at around the 70km mark on Nanima road and at the top of the small hill coming into Hall.

Saturday Jan 12, 2019 #

4 PM

Running 24:53 intensity: (2:18 @1) + (4:54 @2) + (9:22 @3) + (8:19 @4) 4.02 km (6:11 / km) +42m 5:53 / km
ahr:129 max:151 weight:76kg shoes: ASICS Kayano 23

Progress of sorts (able to run two days in a row).

Friday Jan 11, 2019 #

11 AM

Running 43:14 intensity: (9:49 @2) + (24:55 @3) + (8:30 @4) 6.01 km (7:12 / km) +11m 7:08 / km
ahr:129 max:152 shoes: ASICS Kayano 23

Still crawling, heavy legged.

Rowing 10:13 [3] 2.0 km (5:07 / km)

Core Stability 30:00 [1]

Got 4 new exercises from the physio for the broken collarbone rehab: pec stretch; rowing; foam roller for upper back; trap stretch.

Thursday Jan 10, 2019 #

9 AM

Cycling 2:21:20 intensity: (8:19 @1) + (47:11 @2) + (1:10:11 @3) + (15:39 @4) 60.61 km (2:20 / km) +834m 2:11 / km
ahr:126 max:145

Wednesday Jan 9, 2019 #

Water Running 10:00 [2] 0.2 km (50:00 / km)

sore from pilates, but speed DOMS have gone.

Tuesday Jan 8, 2019 #

10 AM

Cycling 1:46:00 intensity: (20:55 @1) + (1:10:37 @2) + (14:11 @3) + (12 @4) + (5 @5) 47.04 km (2:15 / km) +408m 2:10 / km
ahr:116 max:155

Monday Jan 7, 2019 #

Core Stability (Pilates) 1:05:00 [1]

SL Press 30x60kg, 67.5kg,75kg, 82.5kg, 90kg, 24x97.5kg, 18x105kg, 15x112.5, 15x1120kg, 12x127.5kg.
Some light pilates, first time since bike crash.

Rowing 10:37 [3] 2.0 km (5:19 / km)

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