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Training Log Archive: O-ing

In the 7 days ending Feb 3, 2019:

activity # timemileskm+mload
  Cycling4 6:40:49 115.22(3:29) 185.43(2:10) 1687132.0
  MTB1 1:22:09 14.81(5:33) 23.84(3:27) 32322.3
  Teering2 54:22 3.46(15:44) 5.56(9:46) 11822.6
  Swimming3 30:00 0.37(1:20:28) 0.6(50:00)12.0
  Core Stability1 25:0010.0
  Running1 21:36 1.94(11:09) 3.12(6:56) 267.4
  Total11 10:13:56 135.8 218.55 2154206.4
  [1-5]11 10:09:06

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

7 AM

Cycling 3:21:51 intensity: (1:58 @0) + (50:14 @1) + (1:00:26 @2) + (1:01:31 @3) + (27:36 @4) + (6 @5) 95.03 km (2:07 / km) +913m 2:02 / km
ahr:120 max:155

Pedal Power. Felt under pressure on Wallaroo Road/Gooromon, but stronger later.

Saturday Feb 2, 2019 #

11 AM

Cycling 1:05:18 intensity: (5:37 @1) + (36:44 @2) + (20:23 @3) + (2:34 @4) 31.14 km (2:06 / km) +277m 2:00 / km
ahr:121 max:150

Friday Feb 1, 2019 #

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

Core Stability 25:00 [3]

Thursday Jan 31, 2019 #

5 PM

Cycling 18:29 intensity: (32 @0) + (7:59 @1) + (8:42 @2) + (1:11 @3) + (5 @4) 6.64 km (2:47 / km) +60m 2:40 / km
ahr:109 max:144

Cycling 5:05 intensity: (3:46 @1) + (1:08 @2) + (11 @3) 1.94 km (2:37 / km)
ahr:104 max:129

Cycling 26:42 intensity: (1 @0) + (42 @1) + (4:11 @2) + (1:52 @3) + (14:20 @4) + (5:36 @5) 14.6 km (1:50 / km) +150m 1:44 / km
ahr:141 max:160

Stromlo E grade Criterium, 1st. Had a couple of laps off the front around halfway but got reeled in. Went to the front again with 3 or 4 laps to go and no-one came with me, so dug in and held on for the win. D grade next time. Dusty and 35 degrees.
C • Nice win 4

Cycling warm up/down 9:23 intensity: (29 @2) + (2:23 @3) + (6:28 @4) + (3 @5) 4.82 km (1:57 / km)
ahr:144 max:155

Warm down, lasted 3 laps on the back of C.

Wednesday Jan 30, 2019 #

10 AM

Cycling 1:14:01 intensity: (52 @0) + (23:06 @1) + (46:40 @2) + (3:23 @3) 31.25 km (2:22 / km) +287m 2:16 / km
ahr:112 max:133

Easy, slow.
12 PM

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

6 PM

Teering race 29:22 intensity: (1:24 @1) + (5:06 @2) + (6:35 @3) + (16:02 @4) + (15 @5) 3.56 km (8:14 / km) +93m 7:17 / km
ahr:136 max:159 shoes: Inov8 XTalon 212

Black Mt. South. Nice course on Orange 2. Lost 3:30 minutes on no. 3, passed about 10m above it on the cr4eek, and then wasn't confident that was the right creek. Also -20 secs on 5. Ran well from there. Bounced off a fence during the finish sprint.
7 PM

Teering 25:00 [3] 2.0 km (12:30 / km) +25m 11:46 / km
shoes: Inov8 XTalon 212

Collecting controls

Tuesday Jan 29, 2019 #

10 AM

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

5 PM

Running 21:36 intensity: (1:19 @1) + (10:08 @2) + (10:00 @3) + (9 @4) 3.12 km (6:56 / km) +26m 6:39 / km
ahr:122 max:137 shoes: ASICS Kayano 23

Still feeling the effects of Mt. K. Hips especially.

Monday Jan 28, 2019 #

10 AM

MTB 1:22:09 intensity: (1:27 @0) + (34:24 @1) + (32:33 @2) + (13:12 @3) + (33 @4) 23.84 km (3:27 / km) +323m 3:14 / km
ahr:110 max:145 shoes: Bike: Scott Spark

Escape from Thredbo. Got back to see Lauren Wells get pipped in 400mH, but still a World Champs qualifier. Jack Hale fast in 100m with 10.2, but eased up before the line and was 0.02 outside his PB. Also good to see an Irish win with little-known Sean Tobin 3:45 in the 1500m.

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