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Training Log Archive: O-ing

In the 7 days ending Feb 2, 2020:

activity # timemileskm+mload
  Cycling2 2:26:04 39.73(3:41) 63.93(2:17) 49852.0
  Core Stability2 1:45:0021.0
  Running4 1:29:57 10.0(8:59) 16.1(5:35) 3531.9
  Swimming7 55:00 0.68(1:20:28) 1.1(50:00)22.0
  Teering1 18:27 1.76(10:30) 2.83(6:31) 3119 /24c79%11.3
  Total10 6:54:28 52.17 83.96 56419 /24c79%138.2
  [1-5]10 6:54:10

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MoTuWeThFrSaSu

Sunday Feb 2, 2020 #

Event: ACT Sprint Series #3: Orana School
 

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

9 AM

Teering race 18:27 intensity: (3 @0) + (18 @1) + (7 @2) + (9 @3) + (6:30 @4) + (11:20 @5) **** 2.83 km (6:31 / km) +31m 6:11 / km
ahr:153 max:165 spiked:19/24c shoes: Mizuno Wave Rider 21

Orana School. A few hesitations, but OK. Lovely and hot = clean air!!
Time losses:
15 seconds at 3 - didn't see the flag on the correct (small) tree, so checked the one beside it.
10 seconds to 5: Didn't see the best route which was to turn back from 4
5 seconds on the way to 10: missed closing the gate properly, went back.
10 seconds on the way to 13: held up by Craney and the map isn't right - if it was I would not have lost time.
5 seconds at 21: lost my place in the buildings and just stumbled upon it.
Total 40 seconds - no places, still 11th overall.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Mizuno Wave Rider 21

Saturday Feb 1, 2020 #

7 AM

Cycling 2:06:20 intensity: (15 @0) + (21:05 @1) + (35:23 @2) + (56:53 @3) + (12:17 @4) + (27 @5) 53.93 km (2:21 / km) +498m 2:14 / km
ahr:120 max:142

H - Sutton - Mulligans Flat - H. Finally some clean air (PM2.5 <10). Hot.
C • How to get clean air 2

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

Friday Jan 31, 2020 #

10 AM

Running (Gym) 19:39 intensity: (55 @2) + (2:56 @3) + (10:17 @4) + (5:31 @5) 4.0 km (4:55 / km) +35m 4:42 / km
ahr:148 max:160 shoes: ASICS Kayano 23

So after a clear night the smoke rolled in around 6:30am. No cycling again. Treadmill at the physios instead.

Core Stability 45:00 [1]

Single leg press - got a few done at 120kg.

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

Thursday Jan 30, 2020 #

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

4 PM

Running (Elliptical ) 35:18 intensity: (10:13 @1) + (23:05 @2) + (2:00 @3) 6.0 km (5:53 / km)
ahr:112 max:133 shoes: ASICS Kayano 23

Smoky again. Device km 15. Cal 603

Wednesday Jan 29, 2020 #

Event: ACT Runners Shop Twilight Series #10: Bruce Ridge
 
9 AM

Cycling 19:44 [3] 10.0 km (1:58 / km)
ahr:118 max:136

Indoors again. 366 kcal

Core Stability 1:00:00 [1]

Finished on 8 x 120kg single leg press
4 PM

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

Aoife tried to show me how to kick.

Tuesday Jan 28, 2020 #

4 PM

Running (Elliptical) 30:00 intensity: (7:32 @1) + (7:26 @2) + (10:55 @3) + (4:06 @4) + (1 @5) 5.3 km (5:40 / km)
ahr:121 max:156 shoes: ASICS Kayano 23

Cycling cancelled again due to smoke am. Device km 14.35. cal 530.

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

Includes a failed attempt to kick a lap with pullboard

Monday Jan 27, 2020 #

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

Broulee Beach

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