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Training Log Archive: O-ing

In the 7 days ending Aug 18, 2019:

activity # timemileskm+mload
  Cycling3 4:06:41 69.77(3:32) 112.29(2:12) 120387.1
  Core Stability2 2:00:0036.0
  Running2 1:03:32 6.93(9:10) 11.15(5:42) 10520.9
  Teering2 58:56 5.33(11:03) 8.58(6:52) 24213 /14c92%28.4
  Total7 8:09:09 82.03 132.02 155013 /14c92%172.3
  [1-5]7 8:06:33
averages - weight:74kg

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MoTuWeThFrSaSu

Sunday Aug 18, 2019 #

8 AM

Cycling 2:31:24 intensity: (1:43 @0) + (16:18 @1) + (42:15 @2) + (50:26 @3) + (38:39 @4) + (2:03 @5) 69.76 km (2:10 / km) +796m 2:03 / km
ahr:126 max:181

Norton Rd loop anti-c. Very much in two minds about going out today, felt like there was a cold coming on last night. Got up because I was awake and had a pretty good ride. First 100+km bike week since early April (which was after 17 consecutive weeks over summer).

Saturday Aug 17, 2019 #

Event: ACT Metro Series: Junior League #13, Red Hill
 
11 AM

Teering race 40:04 intensity: (1 @1) + (2:09 @2) + (8:07 @3) + (29:01 @4) + (46 @5) 5.38 km (7:27 / km) +172m 6:25 / km
ahr:139 max:164 shoes: VJ Bold Super 10R

Red Hill. Again, 1 mistake (1:30) cruelled the run. This time on the easiest control on the course, a track/creek crossing at no. 7 that I'd already on the way from 3 to 4. I ran on the track and crossed the creek without realising it, running to the bigger (unmapped) creek further on.

Friday Aug 16, 2019 #

10 AM

Running (Elliptical) 25:24 intensity: (1:07 @1) + (7:05 @2) + (14:07 @3) + (3:05 @4) 5.0 km (5:05 / km)
ahr:126 max:144 shoes: Mizuno Wave Rider 20

Core Stability 1:00:00 [1]

Civic single leg press 30 x 30kg, 25 x 37kg, 20 x 44kg, 15 x 51kg.

Thursday Aug 15, 2019 #

10 AM

Cycling 1:15:20 intensity: (53 @0) + (13:21 @1) + (47:28 @2) + (13:33 @3) + (5 @4) 32.53 km (2:19 / km) +407m 2:11 / km
ahr:116 max:139

Arboretum GDE Palmerston

Wednesday Aug 14, 2019 #

12 PM

Teering race 18:52 intensity: (20 @1) + (4 @2) + (2:39 @3) + (13:55 @4) + (1:54 @5) *** 3.2 km (5:53 / km) +70m 5:19 / km
ahr:145 max:165 spiked:13/14c weight:74kg shoes: VJ Bold Super 10R

Mt Taylor. Wanted a nice slow error-free training run but that got scuppered at no. 2 when I ran the wrong side of a large fallen tree trunk across my approach (-1 min).
So cold I spent the first half rubbing water out of my eyes. Running OK, but struggling on up hills.

Tuesday Aug 13, 2019 #

9 AM

Cycling (Gym) 19:57 intensity: (26 @1) + (5:33 @2) + (11:42 @3) + (2:16 @4) 10.0 km (2:00 / km)
ahr:128 max:143

Core Stability 1:00:00 [3]

single leg press 75kg twice by 15, then twice 20, then 82.5 x 20

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.

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