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Training Log Archive: Bomb

In the 31 days ending Aug 31, 2021:

activity # timemileskm+m
  Cycling29 23:12:12 360.3(3:52) 579.84(2:24) 4013
  Running8 7:59:11 44.33(10:49) 71.35(6:43) 1384
  pilates4 4:00:00
  Orienteering2 3:59:58 12.17 19.59 370
  walk1 30:00
  Total43 39:41:21 416.8 670.77 5766
  [1-5]43 39:41:13

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Tuesday Aug 31, 2021 #

Note

physio. lots of work on hips and lower back.

Note

Second dose of Pfizer done.

Monday Aug 30, 2021 #

7 AM

Cycling 25:07 intensity: (14:25 @1) + (8:29 @2) + (2:13 @3) 10.85 km (2:19 / km) +58m 2:15 / km
ahr:122 max:155

left hip still sore & weak
6 PM

Cycling 31:34 intensity: (13:11 @1) + (15:11 @2) + (3:12 @3) 11.79 km (2:41 / km) +98m 2:34 / km
ahr:128 max:155

Sunday Aug 29, 2021 #

Note
(rest day)

Rest day. Had a few decent weeks and pretty tired now. L glute thing also needs some time to settle. I know it sounds crazy but I'm going to try having an easy week before i get sick instead of waiting until i run myself into the ground.

First summer storm rolling through tonight...a few days before the end of winter.

Saturday Aug 28, 2021 #

8 AM

Orienteering 44:45 intensity: (15:08 @1) + (15:31 @2) + (11:30 @3) + (2:36 @4) 3.83 km (11:40 / km) +76m 10:38 / km
ahr:134 max:170

Control pick thing at Toohey with Caro. In the rock instead of the green but still slow going. Nav is a bit shabby. Hip is a bit shit - nervy and no strength in L leg.

Orienteering 37:52 intensity: (11:20 @1) + (14:41 @2) + (10:19 @3) + (1:14 @4) + (18 @5) 2.99 km (12:39 / km) +91m 10:59 / km
ahr:134 max:175

More control pick thing at Peggs lookout. Bit nicer forest. I was still slow.

Friday Aug 27, 2021 #

5 AM

Cycling 1:16:35 intensity: (26:58 @1) + (33:48 @2) + (14:51 @3) + (58 @4) 36.39 km (2:06 / km) +212m 2:03 / km
ahr:130 max:161

Cold!
5 PM

Cycling 30:49 intensity: (13:21 @1) + (15:10 @2) + (2:10 @3) + (8 @4) 11.76 km (2:37 / km) +100m 2:31 / km
ahr:128 max:164

Thursday Aug 26, 2021 #

7 AM

Cycling 25:55 intensity: (12:25 @1) + (9:51 @2) + (3:39 @3) 10.88 km (2:23 / km) +58m 2:19 / km
ahr:123 max:158

6 PM

Cycling 31:42 intensity: (18:33 @1) + (11:54 @2) + (1:15 @3) 11.83 km (2:41 / km) +97m 2:34 / km
ahr:122 max:158

Wednesday Aug 25, 2021 #

pilates 1:00:00 [1]

Pilates
7 AM

Cycling 26:57 intensity: (18:39 @1) + (8:15 @2) + (3 @3) 10.87 km (2:29 / km) +59m 2:25 / km
ahr:119 max:144

L hip still feeling a bit crappy
6 PM

Cycling 45:16 intensity: (30:56 @1) + (11:33 @2) + (2:41 @3) + (6 @4) 15.81 km (2:52 / km) +131m 2:45 / km
ahr:121 max:160

Cold. Saw two tawny frogmouths.

Tuesday Aug 24, 2021 #

7 AM

Cycling 26:33 intensity: (13:27 @1) + (10:11 @2) + (2:41 @3) + (14 @4) 10.9 km (2:26 / km) +58m 2:22 / km
ahr:126 max:160

headwind
6 PM

Cycling 27:41 intensity: (10:31 @1) + (12:38 @2) + (3:13 @3) + (1:10 @4) + (9 @5) 10.62 km (2:36 / km) +89m 2:30 / km
ahr:129 max:173

Running 40:23 intensity: (32 @1) + (8 @2) + (4:47 @3) + (23:25 @4) + (11:31 @5) 6.86 km (5:53 / km) +134m 5:22 / km
ahr:167 max:183

Maprun at Torwood. Steep. Messed up the plan a bit. Decided to add a 20 pointer that then meant having to drop 100 points at the end. Hard to judge pace with the hills.

Cycling 13:19 intensity: (4:54 @1) + (5:30 @2) + (2:55 @3) 4.07 km (3:16 / km) +63m 3:02 / km
ahr:133 max:159

Monday Aug 23, 2021 #

7 AM

Cycling 27:02 intensity: (12:48 @1) + (11:54 @2) + (2:20 @3) 10.85 km (2:29 / km) +58m 2:26 / km
ahr:125 max:157

6 PM

Cycling 31:12 intensity: (18:51 @1) + (9:04 @2) + (3:01 @3) + (16 @4) 11.78 km (2:39 / km) +96m 2:33 / km
ahr:124 max:166

Feeling pretty crappy this afternoon but much better after dinner. Maybe i just needed to eat more. Plenty of snacks but not enough real food.

Sunday Aug 22, 2021 #

Note

Bailed on riding. Feeling a bit cooked.

Saturday Aug 21, 2021 #

8 AM

Orienteering 2:07:21 intensity: (19:39 @1) + (29:26 @2) + (45:27 @3) + (27:46 @4) + (5:03 @5) 12.76 km (9:59 / km) +203m 9:15 / km
ahr:147 max:187

Snail O with Caro in Toohey forest. Pretty snail pace for most of it. The green was very tough and most of the white was steep and too thick to run easily either. Good to get some time in terrain and focussing on the details. Nice little swim at Caro's grandma's place afterwards.

Orienteering 30:00 [3]

The extra bit that my watch stopped for.

Friday Aug 20, 2021 #

5 AM

Cycling 1:14:57 intensity: (29:08 @1) + (24:26 @2) + (17:07 @3) + (4:13 @4) + (3 @5) 36.1 km (2:05 / km) +233m 2:01 / km
ahr:131 max:173

trolls. legs a bit heavy this morning.
8 PM

Cycling 30:56 intensity: (15:57 @1) + (10:29 @2) + (4:30 @3) 11.84 km (2:37 / km) +96m 2:31 / km
ahr:126 max:156

Thursday Aug 19, 2021 #

6 AM

Running 8:26 intensity: (1:30 @1) + (2:06 @2) + (4:50 @3) 1.33 km (6:19 / km)
ahr:141 max:157

5 PM

Running 1:06:39 intensity: (6:00 @1) + (7:02 @2) + (35:34 @3) + (15:26 @4) + (2:37 @5) 10.6 km (6:17 / km) +90m 6:02 / km
ahr:151 max:182

HFW. Legs pretty heavy from last night and L glute a bit nervy but trotted along ok. Been a while since I've done this.

Wednesday Aug 18, 2021 #

pilates 1:00:00 [1]

New instructor was kept busy by a couple of new people in the class so much less chatting than usual and finished my whole program.
7 AM

Cycling 26:09 intensity: (9:59 @1) + (11:03 @2) + (4:21 @3) + (46 @4) 10.98 km (2:23 / km) +59m 2:19 / km
ahr:131 max:171

6 PM

Cycling 43:42 intensity: (16:58 @1) + (19:04 @2) + (6:11 @3) + (1:29 @4) 15.81 km (2:46 / km) +121m 2:40 / km
ahr:129 max:171

Tuesday Aug 17, 2021 #

Note

Physio. hip and calf needle torture as usual. some more friendly massage on my neck that's been giving me a headache for the last week.

Monday Aug 16, 2021 #

7 AM

Cycling 27:13 intensity: (21:26 @1) + (5:47 @2) 10.88 km (2:30 / km) +59m 2:26 / km
ahr:117 max:143

6 PM

Cycling 30:51 intensity: (7:46 @1) + (13:52 @2) + (7:55 @3) + (1:18 @4) 11.78 km (2:37 / km) +98m 2:31 / km
ahr:135 max:169

Sunday Aug 15, 2021 #

6 AM

Cycling 3:01:22 intensity: (1:42:04 @1) + (1:05:07 @2) + (14:11 @3) 84.65 km (2:09 / km) +292m 2:06 / km
ahr:124 max:157

Sandgate with trolls. Even Lance and Wendy made an appearance.
Definitely spring weather now.

Saturday Aug 14, 2021 #

6 AM

Running 1:29:14 intensity: (7:54 @1) + (15:50 @2) + (33:33 @3) + (29:25 @4) + (2:32 @5) 13.53 km (6:36 / km) +317m 5:54 / km
ahr:151 max:192

Long run with Rachel, and Wendy and Katie for the first part. Bit quicker than last week so glad it was a bit shorter too. Lance cooked us an awesome breakfast.

Friday Aug 13, 2021 #

5 AM

Cycling 1:15:13 intensity: (8 @0) + (32:17 @1) + (26:27 @2) + (14:28 @3) + (1:53 @4) 36.29 km (2:04 / km) +211m 2:01 / km
ahr:129 max:169

trolls
7 PM

Cycling 30:51 intensity: (12:14 @1) + (12:33 @2) + (5:54 @3) + (10 @4) 11.79 km (2:37 / km) +97m 2:31 / km
ahr:129 max:163

Thursday Aug 12, 2021 #

7 AM

Cycling 26:57 intensity: (18:59 @1) + (7:40 @2) + (18 @3) 10.88 km (2:29 / km) +58m 2:25 / km
ahr:116 max:148

5 PM

Cycling 30:22 [3] 11.77 km (2:35 / km) +95m 2:29 / km
ahr:117 max:149

Wednesday Aug 11, 2021 #

pilates 1:00:00 [1]

7 AM

Cycling 26:46 intensity: (21:58 @1) + (4:27 @2) + (21 @3) 10.9 km (2:27 / km) +59m 2:23 / km
ahr:113 max:147

6 PM

Cycling 44:36 intensity: (33:34 @1) + (8:57 @2) + (1:56 @3) + (9 @4) 15.79 km (2:49 / km) +131m 2:43 / km
ahr:117 max:160

Tuesday Aug 10, 2021 #

Note

I've had my new watch for nearly 2 months now, and I keep finding new tricks that it does. its been interesting watching the recovery numbers it gives me - to start with it was telling me ~48hrs for riding to work. today it was 3hrs.
it told me 3.5 days after saturdays run.
7 AM

Cycling 26:06 intensity: (15:34 @1) + (8:59 @2) + (1:33 @3) 10.85 km (2:24 / km) +57m 2:21 / km
ahr:122 max:150

5 PM

Cycling 31:15 intensity: (24:37 @1) + (5:55 @2) + (43 @3) 11.83 km (2:38 / km) +96m 2:32 / km
ahr:118 max:158

Sunday Aug 8, 2021 #

Cycling

Easy Brookfield with Kate. Felt pretty ok unless i tried to climb fast.
Came across a dad and kid who'd crashed on the bike path so spent an hour sorting them out and getting an ambulance.
C • Was the kid's name Madison? 4
6 AM

Cycling 3:09:02 intensity: (2:00:17 @1) + (56:25 @2) + (12:20 @3) 70.21 km (2:42 / km) +869m 2:32 / km
ahr:120 max:158

Saturday Aug 7, 2021 #

8 AM

Running 2:02:03 intensity: (3:01 @1) + (27:18 @2) + (1:07:19 @3) + (19:48 @4) + (4:37 @5) 17.23 km (7:05 / km) +444m 6:16 / km
ahr:151 max:192

Long run on coottha. Very nice morning. Got pretty tired at the end as expected.

Friday Aug 6, 2021 #

Note

Its sunny, still and 22C this afternoon - couldn't be more perfect for riding, and the guy next door is buzzing away on his wind trainer in the garage. weirdo.
C • Maybe he has to isolate and... 11
6 AM

Cycling 1:16:12 intensity: (16:10 @1) + (41:41 @2) + (18:12 @3) + (9 @4) 39.05 km (1:57 / km) +206m 1:54 / km
ahr:135 max:160

River loop with dan
5 PM

Running 38:53 intensity: (2:43 @1) + (18:14 @2) + (15:04 @3) + (2:52 @4) 5.45 km (7:08 / km) +68m 6:43 / km
ahr:143 max:165

Another easy run in Anzac park. Mostly just to get out of the house. Scoped out some bits of the old tt course. One section you can get through but another is totally overgrown.

Thursday Aug 5, 2021 #

5 PM

Running 37:40 intensity: (3:24 @1) + (13:09 @2) + (17:32 @3) + (3:22 @4) + (13 @5) 5.42 km (6:57 / km) +67m 6:33 / km
ahr:144 max:174

Easy in Anzac park. Left hip a bit sore but warmed up ok and felt pretty good once i got going.
Quite a few people out and everyone pretty careful about giving people distance.

Wednesday Aug 4, 2021 #

pilates 1:00:00 [1]

Pilates

Tuesday Aug 3, 2021 #

Note

physio. unleashed needling hell on my calves. hips also got a good going over but not as reactive and painful.

walk 30:00 [1]

Walk in Anzac park. Calves feeling a bit better but still generally feeling a bit meh which i assume is the vaccine from yesterday.

Monday Aug 2, 2021 #

Note

First Covid jab!

Sunday Aug 1, 2021 #

4 PM

Running 1:15:53 intensity: (3:39 @1) + (8:47 @2) + (45:37 @3) + (16:35 @4) + (1:15 @5) 10.93 km (6:56 / km) +265m 6:11 / km
ahr:152 max:179

Coottha run. Left hip a bit crusty still.

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