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Training Log Archive: O-ing

In the 7 days ending Aug 4, 2019:

activity # timemileskm+mload
  Teering3 4:01:09 17.1(14:06) 27.52(8:46) 67919 /32c59%96.1
  Core Stability2 1:35:0029.0
  MTB1 1:29:47 15.37(5:50) 24.74(3:38) 31224.7
  Cycling1 45:31 13.37(3:24) 21.52(2:07) 18617.2
  Running1 20:22 2.49(8:10) 4.01(5:05)10.1
  Rowing1 10:03 1.24(8:05) 2.0(5:02)3.2
  Total7 8:21:52 49.58 79.79 117719 /32c59%180.3
  [1-5]7 8:19:55

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MoTuWeThFrSaSu

Sunday Aug 4, 2019 #

Event: ACT League #9 Awoonga
 
11 AM

Teering 1:17:05 intensity: (16 @0) + (1:22 @1) + (7:15 @2) + (22:34 @3) + (42:14 @4) + (3:24 @5) 9.7 km (7:57 / km) +240m 7:04 / km
ahr:137 max:174 shoes: Inov8 XTalon 212

Awoonga, Lake George. Wanted a nice slow error-free training run but that got scuppered at no. 2 when I ran over a saddle that I didn’t see on the map - it is shown by the merest dent in one of the contours (-5 minutes).

Teering 1:11:35 intensity: (47 @0) + (57:29 @1) + (10:53 @2) + (2:26 @3) 5.25 km (13:37 / km) +98m 12:28 / km
ahr:97 max:135 shoes: Inov8 XTalon 212

Collecting controls. Knees not working (and sore after).

Saturday Aug 3, 2019 #

Event: ACT Metro Series: Junior League #11, The Pinnacle
 
11 AM

Teering race 43:55 intensity: (9:36 @3) + (29:10 @4) + (5:09 @5) *** 6.6 km (6:39 / km) +126m 6:05 / km
ahr:144 max:169 spiked:12/18c shoes: Inov8 XTalon 212

The Pinnacle. Okm 5.7. Wanted a nice slow error-free training run but that got scuppered at no. 2 when I ran straight to the feature but didn't see the flag (-1:45). Also lost time at 3 (-20s) and 16 (-30s).

Friday Aug 2, 2019 #

11 AM

MTB 1:29:47 intensity: (1 @0) + (27:26 @1) + (57:42 @2) + (4:37 @3) + (1 @4) 24.74 km (3:38 / km) +312m 3:25 / km
ahr:111 max:137 shoes: Bike: Scott Spark

First time in the trails south of the zoo. Nice trails. However, my L Sidi MTB shoe broke - the connection to the cleat sheared off. Time to update, maybe to a recessed cleat version so I can walk / run if need be.
C • thanks to me 3
C • 1

Thursday Aug 1, 2019 #

2 PM

Rowing 10:03 intensity: (19 @0) + (5:29 @1) + (19 @2) + (34 @3) + (3:02 @4) + (20 @5) 2.0 km (5:02 / km)
ahr:115 max:182

Core Stability (Pilates) 45:00 [1]

For some reason could only manage 60kg on single leg press - 20, 25, 25, 25.

Wednesday Jul 31, 2019 #

12 PM

Teering 48:34 intensity: (7 @0) + (14 @1) + (2:07 @2) + (14:44 @3) + (26:25 @4) + (4:57 @5) *** 5.97 km (8:08 / km) +215m 6:54 / km
ahr:141 max:178 spiked:7/14c shoes: Inov8 XTalon 212

Red Hill North. O1, Okm 4.9km GPS climb 169m. Another error riddled effort. Lost time at 1 (30s, left and too high), 3 (1:15, too high, stopped too soon), 4 (15s, drifted left), 6 (20s, too high), 7 (30s, dropped too low - route choice) and 9 (1:15, lost direction on approach had to relocate). So about 4 minutes lost, but way off Tate's time which was 7 minutes quicker.
Running OK, a bit creaky and R knee a bit sore after.

Tuesday Jul 30, 2019 #

10 AM

Cycling 45:31 intensity: (27 @0) + (4:08 @1) + (7:11 @2) + (26:42 @3) + (7:03 @4) 21.52 km (2:07 / km) +186m 2:02 / km
ahr:127 max:154

Monday Jul 29, 2019 #

12 PM

Running warm up/down 20:22 intensity: (17 @1) + (31 @2) + (2:29 @3) + (15:13 @4) + (1:52 @5) 4.01 km (5:05 / km)
ahr:145 max:162 shoes: Hoka Bondi 4

Core Stability 50:00 [3]

Single leg press 30x75, 25x82.5, 20x90, 15x97.5

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