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Training Log Archive: O-ing

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Cycling3 3:57:17 68.68(3:27) 110.53(2:09) 99580.1
  Core Stability2 2:00:0024.0
  Teering2 1:09:16 5.81(11:55) 9.36(7:24) 17535 /44c79%35.2
  Swimming4 30:00 0.37(1:20:28) 0.6(50:00)12.0
  Running1 12:00 1.24(9:39) 2.0(6:00) 103.6
  Water Running1 5:00 0.06(1:20:28) 0.1(50:00)2.0
  Total8 7:53:33 76.17 122.59 118035 /44c79%156.9
  [1-5]8 7:53:13

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MoTuWeThFrSaSu

Sunday Feb 16 #

9 AM

Teering race 19:03 intensity: (7 @0) + (13 @1) + (8 @2) + (1:35 @3) + (9:27 @4) + (7:33 @5) **** 3.46 km (5:31 / km) +23m 5:20 / km
ahr:147 max:160 spiked:22/28c shoes: Mizuno Wave Rider 21

West Deakin Offices. Ran pretty well, but still finished 18th, 5:38 down on Fredryk. I was catching Marina from 12, and was just behind at 16 but chose the other way around to 17, lost 10 seconds. Got back to a few paces behind at 20, but again chose a different route to 21 and lost 20 seconds (the stairs were steep up, so I didn't end up avoiding the hill). This was almost exactly the same place I lost most of my time last year at the Sprint Champs. Didn't see Marina again, and made another bad route choice to the finish, up the questionable scarp, losing another 10 seconds. So 30 seconds lost from 20 to the finish - confirmed by the fact that I punched 20 two seconds ahead of Elye (after catching 4 minutes) and he got to the finish 30 seconds ahead.
Hip surprisingly good before and after.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Mizuno Wave Rider 21

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

Saturday Feb 15 #

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

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

7 AM

Cycling 1:36:24 intensity: (13 @0) + (38:45 @1) + (42:22 @2) + (11:30 @3) + (3:34 @4) 42.22 km (2:17 / km) +346m 2:12 / km
ahr:113 max:151

Slow and careful again. Hip not too bad. L knee sore out of the saddle.

Friday Feb 14 #

Core Stability 1:05:00 [1]

Single leg press 30x90, 30x105, 20x120, 15x135, 6x142.5 (PB).
Slidies - 30, 25, 25 (wide stance), 20 - on two springs.

Cancelled warm up run, hip too sore, and was sore after the session.

Thursday Feb 13 #

10 AM

Cycling 52:12 intensity: (7:47 @1) + (38:06 @2) + (6:06 @3) + (13 @4) 22.99 km (2:16 / km) +201m 2:11 / km
ahr:115 max:141

Tentative outing but R hip not too bad on the bike. Walking almost normally, unlike last night.

Wednesday Feb 12 #

4 PM

Teering 50:13 intensity: (48 @2) + (10:48 @3) + (35:36 @4) + (3:01 @5) *** 5.9 km (8:31 / km) +153m 7:32 / km
ahr:142 max:172 spiked:13/16c shoes: Inov8 XTalon 212

Red Hill. Moderate1. Ok till 11 when I overshot amongst heaps of unmapped features - boulders, creeks, termite mounds. I was way too high and lost about 4 minutes. Then the hip gave out and was really sore from there. Too high for 12 and 13 as well but only dropped around 20-30 seconds each.

This was my 3rd worst run in the last 12 months. Since the Australian Long Champs I haven't come within an ass's roar of a Pink Ranking scoring run. And my other 5 scoring runs were in April-May last year, so I could be heading for a drop of 78 places to 208 by the end of May (below Cath).

Tuesday Feb 11 #

9 AM

Cycling 1:28:41 intensity: (5:17 @1) + (12:14 @2) + (25:57 @3) + (45:13 @4) 45.33 km (1:57 / km) +448m 1:52 / km
ahr:134 max:154

Gooramon. Maybe cleaning the chain on Saturday helped?

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

Monday Feb 10 #

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

Pool is a bit cloudy/green after all the rain.

Core Stability 55:00 [1]

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