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Training Log Archive: O-ing

In the 7 days ending Aug 12, 2019:

activity # timemileskm+mload
  Walk3 3:01:33 8.86(20:30) 14.26(12:44) 39544.3
  Teering2 2:03:19 8.33(14:48) 13.41(9:12) 4318 /12c66%49.0
  MTB2 1:31:13 13.53(6:45) 21.77(4:11) 22427.5
  Running1 38:08 3.82(9:59) 6.15(6:12) 10511.3
  Core Stability2 25:006.0
  Cycling1 19:21 6.21(3:07) 10.0(1:56)6.5
  Total9 7:58:34 40.76 65.59 11558 /12c66%144.7
  [1-5]9 7:52:32

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Monday Aug 12, 2019 #

11 AM

Running 38:08 intensity: (1:25 @1) + (36:23 @2) + (20 @3) 6.15 km (6:12 / km) +105m 5:43 / km
ahr:117 max:128 shoes: Hoka Bondi 4

Black Mt actual training run.

Sunday Aug 11, 2019 #

Event: ACT & NSW Ski-O Championships
 
10 AM

Teering (XC Ski) 1:26:51 intensity: (8 @0) + (21:51 @1) + (16:45 @2) + (31:48 @3) + (14:13 @4) + (2:06 @5) 8.17 km (10:38 / km) +231m 9:19 / km
ahr:123 max:168

Perisher. Medium NSW Champs. 6th. Found it a bit easier going this year on the thick powder snow. Last year was too icy. Stayed on the groomed tracks early but got away with cut throughs to 9, 10 and 11. The policy failed on the way to the finish though, lost two minutes and 3rd place with a horribly rough track past the snow plough. Should have stuck with Cath who I’d caught up at 10.

Saturday Aug 10, 2019 #

10 AM

Walk (XC Ski) 29:43 intensity: (1:22 @0) + (27:11 @1) + (1:10 @2) 2.44 km (12:11 / km) +66m 10:45 / km
ahr:84 max:120

First loop, Valley trail, half of Blue.

Walk (XC Ski) 38:16 intensity: (1:16 @0) + (36:01 @1) + (45 @2) + (14 @3) 2.91 km (13:10 / km) +54m 12:02 / km
ahr:90 max:127

Perisher, 2nd loop, Valley trail to White.
1 PM

Walk (Xc Ski ) 1:14:20 intensity: (33:24 @1) + (37:11 @2) + (3:20 @3) + (25 @4) 5.83 km (12:45 / km) +150m 11:18 / km
ahr:110 max:153

3rd loop, full Blue trail. Weather closing in a bit, still good. Thick powder snow especially on second half. Poles disappearing made for a few sticky moments. Two more falls, making 4 in total, but nice and soft.

Friday Aug 9, 2019 #

10 AM

MTB 42:31 intensity: (18:30 @1) + (8:38 @2) + (7:57 @3) + (7:26 @4) 11.78 km (3:37 / km) +84m 3:29 / km
ahr:109 max:150 shoes: Bike: Norco

More geocaching at Majura. Cold on arms and feet. Actually on the road bike because the Norco had yet another flat back tyre this am.

Thursday Aug 8, 2019 #

Core Stability 5:00 [3]

2 PM

MTB 48:42 intensity: (3:16 @0) + (16:13 @1) + (11:26 @2) + (16:08 @3) + (1:24 @4) + (15 @5) 9.99 km (4:53 / km) +140m 4:33 / km
ahr:110 max:163 shoes: Bike: Norco

Geocaching with Aoife

Walk 39:14 intensity: (19:29 @1) + (7:40 @2) + (8:59 @3) + (3:04 @4) + (2 @5) 3.09 km (12:43 / km) +125m 10:34 / km
ahr:111 max:157

Same. Spitting rain and windy.

Wednesday Aug 7, 2019 #

11 AM

Teering race 36:28 intensity: (1:14 @2) + (7:18 @3) + (22:53 @4) + (5:03 @5) *** 5.24 km (6:58 / km) +200m 5:51 / km
ahr:144 max:169 spiked:8/12c shoes: Inov8 XTalon 212

Mt Painter. Okm 4.4/110m (GPS 105m!). First time here, nice area to run and nice course. Random rocks on steep slopes aren't really my thing, so good to get some practice. Missed 4 of them a bit (2, 3 and 5 all ~30secs), but especially 11 (-2 minutes) which was slightly misplaced.

Tuesday Aug 6, 2019 #

10 AM

Cycling (Gym) 19:21 intensity: (1:43 @1) + (9:42 @2) + (6:51 @3) + (1:05 @4) 10.0 km (1:56 / km)
ahr:122 max:147

At physio gym

Core Stability 20:00 [1]

Light single leg press. Knees much improved from yesterday when I could barely walk because limping on both sides.
Dentist again - need 2-3 more crowns.

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