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Training Log Archive: O-ing

In the 7 days ending Dec 29, 2019:

activity # timemileskm+mload
  Running4 2:08:29 14.09(9:07) 22.67(5:40) 10746.9
  Walk2 1:36:19 3.22(29:53) 5.19(18:34) 12320.7
  MTB2 1:31:06 17.99(5:04) 28.95(3:09) 18226.1
  Core Stability3 1:00:0016.0
  Swimming5 38:00 0.75(50:58) 1.2(31:40)15.2
  Total13 6:53:54 36.05 58.01 412124.8
  [1-5]13 6:53:10

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MoTuWeThFrSaSu

Sunday Dec 29, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

11 AM

Running (Elliptical) 35:00 intensity: (5:06 @1) + (16:42 @2) + (7:14 @3) + (5:58 @4) 6.6 km (5:18 / km)
ahr:121 max:150 shoes: Mizuno Wave Rider 21

At home. Device km - 17.1, 648 calories. Started with 5 mins on level 15, dropped it then to level 14 for 5, then same level read Bosch for 10 minutes (could have done with a larger text size). Then 10 minutes of 30 secs on 30 off. 5 minute cool down with arms.
Too much smoke outside - AQI = 325.
Right calf tight, L knee sore at times like yesterday.

Saturday Dec 28, 2019 #

12 PM

Running (Elliptical) 30:00 intensity: (13:12 @1) + (11:27 @2) + (4:57 @3) + (24 @4) 5.5 km (5:27 / km)
ahr:111 max:139 shoes: ASICS Kayano 23

At home. Device km - 13.7, 520 calories on level 14. Too much smoke outside - AQI = 770.
Twinge low down on right calf before and more after. Massaged with arnica.
Fitted Specialized Roubaix Pro Tyre 700x25/28 to replace slashed tyre from a couple of weeks ago.

Core Stability 10:00 [3]

Hip

Friday Dec 27, 2019 #

Core Stability 40:00 [1]

At home

Thursday Dec 26, 2019 #

Swimming 12:00 [3] 0.4 km (30:00 / km)

Core Stability 10:00 [3]

Hip - R hip sore after run yesterday

Wednesday Dec 25, 2019 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

8 AM

Running race 22:40 intensity: (13 @1) + (3 @2) + (53 @3) + (10:09 @4) + (11:22 @5) 5.0 km (4:32 / km) +18m 4:27 / km
ahr:153 max:171 shoes: ASICS Kayano 23

Fingal Bay Parkrun. Very lethargic before, but felt comfortable enough starting out - at the right pace (22:30) - this time. Good until about 3k and then found I couldn’t lift the pace any more. Started to really struggle by 4K. Went around a guy with 200m to go, and he said something like « have you got any more? ». He then sprinted past and got to the line 10 seconds ahead of me!
C • Not unusual 1
3 PM

Walk 1:08:24 intensity: (1:00:00 @1) + (8:24 @2) 3.25 km (21:04 / km) +30m 20:08 / km
ahr:91 max:119 shoes: ASICS Kayano 23

Fly Point

MTB 36:00 [3] 12.0 km (3:00 / km) +75m 2:55 / km

Tuesday Dec 24, 2019 #

Swimming 9:00 [3] 0.3 km (30:00 / km)

7 AM

MTB 55:06 intensity: (44 @0) + (47:29 @1) + (6:38 @2) + (15 @3) 16.95 km (3:15 / km) +107m 3:09 / km
ahr:99 max:134 shoes: Bike: Scott Spark

Monday Dec 23, 2019 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

7 AM

Running 40:49 intensity: (3:38 @1) + (23:12 @2) + (13:47 @3) + (12 @4) 5.57 km (7:19 / km) +90m 6:47 / km
ahr:120 max:145 shoes: ASICS Kayano 23

Boulder Bay- Fingal Bay. Sandy.
12 PM

Walk 27:55 intensity: (23:14 @1) + (3:36 @2) + (1:05 @3) 1.94 km (14:24 / km) +93m 11:37 / km
ahr:96 max:135 shoes: ASICS Kayano 23

Mt Tomaree leg of Aoife's Amazing Race. Walked past clue 2 and had to be redirected, but found clue 3 straight away.

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