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Training Log Archive: O-ing

In the 7 days ending Feb 22, 2020:

activity # timemileskm+mload
  Cycling2 2:40:17 47.34(3:23) 76.19(2:06) 80363.4
  Core Stability5 2:20:0028.0
  Teering3 1:10:36 7.43(9:30) 11.95(5:54) 10422 /28c78%34.4
  Running3 31:59 3.42(9:21) 5.5(5:49) 1511.2
  Swimming4 30:00 0.37(1:20:28) 0.6(50:00)12.0
  Water Running2 10:00 0.12(1:20:28) 0.2(50:00)3.5
  Total10 7:22:52 58.69 94.44 92222 /28c78%152.5
  [1-5]10 7:21:10
averages - weight:73.8kg

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SuMoTuWeThFrSa

Saturday Feb 22, 2020 #

11 AM

Teering 27:04 intensity: (19 @1) + (1:34 @2) + (8:02 @3) + (16:43 @4) + (26 @5) 4.95 km (5:28 / km) +1m 5:27 / km
ahr:139 max:165 shoes: Mizuno Wave Rider 21

Olympic Bicentennial Park MapRun Long A. Got a bit confused when I punched the first control and the phone said “No. 9 punched”. The next one was coded 2 so went there anyway and was all right after that. As is usual these days took a while to get going. The mossies were out in force today.
C • Ha - winning time 2

Running warm up/down 4:48 intensity: (4 @1) + (4:20 @2) + (24 @3) 0.46 km (10:21 / km)
ahr:119 max:130

Note: at Sydney Track Classic later. Good show from Bol and Deng in the 800 and Michelle Finn (IRL) in the 3000m SC. Finn put a couple of mètres on second place at every jump, which Campbell would then close up straight away - until the last lap. Lots of fouls from the triple jumpers. Also a good 1500m from Linden Hall who slipped back to third with 150 to go, then came good in the last 50. There was an Erbacher in the 3000mSC - found something more rewarding than O?

Core Stability 10:00 [1]

Hip flexor exercises

Friday Feb 21, 2020 #

Core Stability 1:00:00 [1]

At home

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

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

Thursday Feb 20, 2020 #

9 AM

Core Stability 10:00 [1]

Hip flexor
6 PM

Cycling warm up/down 30:15 intensity: (45 @0) + (8:44 @1) + (18:34 @2) + (2:12 @3) 12.4 km (2:26 / km) +90m 2:21 / km
ahr:112 max:132

Cycling 41:52 intensity: (17 @0) + (18 @1) + (29 @2) + (5:28 @3) + (33:55 @4) + (1:25 @5) 25.59 km (1:38 / km) +210m 1:34 / km
ahr:145 max:165

Stromlo criterium. C grade. Comfortable enough for the first 20 minutes, then did a half lap on the front and shortly after I blew up. Finished a lap and a half down.

Wednesday Feb 19, 2020 #

Event: ACT Runners Shop Twilight Series #13: Stromlo Forest Park
 
5 PM

Teering race 24:29 intensity: (10 @1) + (9 @2) + (8:59 @3) + (15:03 @4) + (8 @5) *** 3.54 km (6:55 / km) +80m 6:13 / km
ahr:139 max:157 weight:73.8kg shoes: Inov8 XTalon 212

Stromlo East (XC area). Okm 3.0, GPS climb 46m. Poor run, particularly up hill. One genuine mistake (40s) - saw a nice open spur from 2 with someone heading down it - ran to it, but it was the wrong one, on the wrong side of the creek. Also shouldn't have gone straight to the finish (-5s).

Tuesday Feb 18, 2020 #

Water Running 5:00 [2] 0.1 km (50:00 / km)

Core Stability 5:00 [1]

Hip raises
9 AM

Cycling 1:28:10 intensity: (22 @0) + (3:48 @1) + (19:51 @2) + (41:06 @3) + (23:03 @4) 38.2 km (2:18 / km) +503m 2:10 / km
ahr:129 max:149

Mt Stromlo.

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

Monday Feb 17, 2020 #

10 AM

Running warm up/down 15:11 intensity: (11 @0) + (23 @1) + (5:41 @2) + (1:25 @3) + (7:28 @4) + (3 @5) 3.04 km (5:00 / km) +5m 4:58 / km
ahr:130 max:157 shoes: Mizuno Wave Rider 21

Core Stability 55:00 [1]

Some at physio - need to strengthen strained R Hip Flexor.
Single Leg Press - 30x90, 20x112.5, 10x135
Slidies on 2 springs, got the 100 done in 4 sets, all narrow stance.
2 PM

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

Sunday Feb 16, 2020 #

Event: ACT Sprint Series #5: Deakin Offices
 
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)

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