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Training Log Archive: O-ing

In the 7 days ending Feb 6, 2020:

activity # timemileskm+mload
  Cycling3 4:25:18 73.46(3:37) 118.23(2:15) 105890.6
  Core Stability2 1:40:0031.0
  Teering2 1:09:53 5.48(12:45) 8.83(7:55) 29119 /24c79%38.3
  Swimming7 45:00 0.56(1:20:28) 0.9(50:00)18.0
  Running2 24:39 2.98(8:16) 4.8(5:08) 3512.0
  Total11 8:24:50 82.49 132.76 138419 /24c79%189.9
  [1-5]11 8:24:21
averages - weight:74.1kg

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FrSaSuMoTuWeTh

Thursday Feb 6, 2020 #

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

9 AM

Cycling 1:16:03 intensity: (31:54 @1) + (38:42 @2) + (5:27 @3) 33.99 km (2:14 / km) +314m 2:08 / km
ahr:112 max:134

Quite tired after yesterday. The hip is improving, only slightly sore today after the run.

Wednesday Feb 5, 2020 #

Event: ACT Runners Shop Twilight Series #11: Black Mountain
 

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

5 PM

Teering race 51:26 intensity: (11 @0) + (15 @1) + (10 @2) + (4:44 @3) + (36:40 @4) + (9:26 @5) 6.0 km (8:35 / km) +260m 7:03 / km
ahr:147 max:173 shoes: Inov8 XTalon 212

Black Mt North. Okm 5.4 / 220m. A few overshoots (2 and 4 both 30 seconds, 10 1 minute). Good direction keeping, the new visibility helped. Walked every step of the hill to 16. Funnily enough that leg was 16% (30m climb in 180m). Not so funny was how badly I was running - way behind on anything involving the slightest climb. On 16 I was 129% slower than Marty - 2:54 vs 1:16.
EDIT The long leg to 4 was over or around, I went over in 11:28 including 30 seconds overshoot. Since then I decided to try the "around" route to the right - 8:33, so I lost about 2:30 on that leg.
1 PDJ 37:06
2 Shannon 41:54
2= Tate 41:54
4 Scotty 42:03
5 PCuthbert 45:09
6 Fifield 47:11
7 Owen R 48:53
8 Slatts 51:26
9 ER 51:26
10 J Wilson 51:35
11Marina 52:06
12 Kathie 53:56

Tuesday Feb 4, 2020 #

Core Stability 55:00 [3]

Single Leg Press to 9 x 135kg (PB by 1 rep).

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

Monday Feb 3, 2020 #

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

9 AM

Cycling 1:02:55 intensity: (2:50 @1) + (11:12 @2) + (19:58 @3) + (28:55 @4) 30.31 km (2:05 / km) +246m 2:00 / km
ahr:132 max:151 weight:74.1kg

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)

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