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Training Log Archive: Bomb

In the 31 days ending Oct 31, 2021:

activity # timemileskm+m
  Cycling30 36:35:43 508.78(4:19) 818.8(2:41) 5906
  Running4 3:56:56 21.35(11:06) 34.35(6:54) 672
  Orienteering2 3:49:23 13.8(16:37) 22.21(10:20) 323
  pilates3 3:00:00
  Total38 47:22:02 543.93 875.36 6901
  [1-5]38 47:21:42

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Sunday Oct 31, 2021 #

3 PM

Running 1:24:16 intensity: (12:27 @1) + (16:01 @2) + (45:01 @3) + (10:47 @4) 10.94 km (7:42 / km) +263m 6:53 / km
ahr:145 max:172

Afternoon loop on coottha and met Helen and the kids at the park. Helen conned me into pushing the kids back up the hill to their place in the double pram.

Saturday Oct 30, 2021 #

5 PM

Running 38:40 intensity: (1:00 @1) + (11:47 @2) + (22:14 @3) + (3:39 @4) 5.4 km (7:09 / km) +68m 6:44 / km
ahr:147 max:166

After the storm

Friday Oct 29, 2021 #

6 AM

Cycling 4:11:27 intensity: (1:05:00 @1) + (1:56:32 @2) + (1:04:29 @3) + (5:02 @4) + (24 @5) 117.0 km (2:09 / km) +394m 2:07 / km
ahr:135 max:178

Trolls ride to Redcliffe with beers on the way back.
C • Beers before 10am? 2

Thursday Oct 28, 2021 #

6 AM

Cycling 25:47 intensity: (13:04 @1) + (10:39 @2) + (2:04 @3) 10.9 km (2:22 / km) +58m 2:18 / km
ahr:122 max:153

planned a run day, then decided to ride cos I'm still really tired, then realised it didn't matter cos tmw is a holiday, then realised I have the gels and salt tabs that got delivered that Dan needs for his ride tmw. So rode.
6 PM

Cycling 32:15 intensity: (16:25 @1) + (12:07 @2) + (3:43 @3) 11.83 km (2:44 / km) +96m 2:37 / km
ahr:126 max:159

Wednesday Oct 27, 2021 #

pilates 1:00:00 [1]

feeling ok after yesterday's physio but trying not to piss anything off again.
7 AM

Cycling 24:34 intensity: (12:51 @1) + (8:09 @2) + (3:34 @3) 10.76 km (2:17 / km) +58m 2:13 / km
ahr:124 max:158

6 PM

Cycling 43:14 intensity: (16 @0) + (30:14 @1) + (12:01 @2) + (43 @3) 15.82 km (2:44 / km) +132m 2:37 / km
ahr:118 max:146

Tuesday Oct 26, 2021 #

Note

Physio. back, hip and shoulders again.

Monday Oct 25, 2021 #

6 AM

Cycling 27:10 intensity: (10:22 @1) + (13:45 @2) + (3:03 @3) 10.89 km (2:30 / km) +57m 2:26 / km
ahr:129 max:159

saw a dragon in its cave
6 PM

Cycling 31:28 intensity: (10:45 @1) + (10:47 @2) + (9:09 @3) + (47 @4) 11.84 km (2:39 / km) +97m 2:33 / km
ahr:133 max:164

Sunday Oct 24, 2021 #

8 AM

Orienteering 2:11:23 intensity: (37:08 @1) + (19:24 @2) + (30:02 @3) + (29:37 @4) + (15:12 @5) 12.65 km (10:23 / km) +203m 9:37 / km
ahr:141 max:193

Qld champs day 2. Back to more typical farmland granite today without the mining. very good area (and a good map now that it was printed correctly).
Wasn't really with it today. Not paying enough attention at key points on legs and trying to fit where I wanted to be on the map to where I was, rather than making the effort to relocate properly. blew 6 mins between 3 controls early on, then decided to take my gel earlier than I'd planned (but it helped). after that I was just a bit too tired and struggled on the hills. at least it wasn't as hot today and the forest was really nice running.

incl WU/WD

Saturday Oct 23, 2021 #

12 PM

Orienteering 1:38:00 intensity: (18:19 @1) + (19:16 @2) + (15:41 @3) + (11:55 @4) + (32:49 @5) 9.57 km (10:15 / km) +120m 9:38 / km
ahr:152 max:193

Qld champs day 1 at Lode Creek - granite and tin mining with some st helens vibes. forest was a bit scrappy but there were plenty of tracks. very hot starting in the middle of the day. Pretty clean run. Just lost time on a control hidden in the bottom of a pit that I hadn't managed to trip right over - lorenzo snuck past and got it without showing me. then a bit of hesitation on a control in unreadable rock later on. that turned out to be a printing error rather than a mapping error as we still have people who insist on using corpse - it had somehow made every black dot the same size as the bit boulders so the rocky ground just drowned everything out.

time includes warm up and warm down and probably also a fair bit of standing around. will go back to splitting it up I think.

Friday Oct 22, 2021 #

5 AM

Cycling 1:13:02 intensity: (4 @0) + (21:37 @1) + (25:46 @2) + (21:42 @3) + (3:53 @4) 36.36 km (2:01 / km) +220m 1:57 / km
ahr:135 max:170

Trolls. managed to miss the rain.
5 PM

Cycling 29:53 intensity: (18:09 @1) + (10:10 @2) + (1:29 @3) + (5 @4) 11.79 km (2:32 / km) +95m 2:26 / km
ahr:119 max:160

Thursday Oct 21, 2021 #

6 AM

Cycling 25:41 intensity: (17:36 @1) + (7:23 @2) + (42 @3) 10.86 km (2:22 / km) +47m 2:19 / km
ahr:117 max:148

6 PM

Cycling 30:50 intensity: (22:14 @1) + (7:25 @2) + (1:11 @3) 11.78 km (2:37 / km) +97m 2:31 / km
ahr:118 max:155

Wednesday Oct 20, 2021 #

pilates 1:00:00 [1]

Lots of stretching lower back and hips. Super tight and sore.
6 AM

Cycling 24:30 intensity: (11:17 @1) + (7:26 @2) + (5:38 @3) + (9 @4) 10.96 km (2:14 / km) +58m 2:11 / km
ahr:127 max:161

rubbish sleep after running last night. back and hips very tight and nervy.
6 PM

Cycling 45:18 intensity: (26:13 @1) + (9:29 @2) + (7:40 @3) + (1:56 @4) 15.83 km (2:52 / km) +132m 2:45 / km
ahr:127 max:170

Didn't make it home before the storm. Some very lumpy rain. Fortunately only small and not like some of the rocks that these storms have been dumping.

Tuesday Oct 19, 2021 #

7 AM

Cycling 25:35 intensity: (11:09 @1) + (8:03 @2) + (5:41 @3) + (42 @4) 10.87 km (2:21 / km) +59m 2:18 / km
ahr:129 max:166

6 PM

Cycling 6:12 intensity: (1:00 @1) + (5:02 @2) + (10 @3) 2.6 km (2:23 / km) +5m 2:22 / km
ahr:132 max:150

Running 39:48 intensity: (1:19 @1) + (1:27 @2) + (5:04 @3) + (9:52 @4) + (22:06 @5) 7.01 km (5:41 / km) +77m 5:23 / km
ahr:167 max:190

Night nav. High pointers were too spread out you get them all tonight. Legs never really got going.

Cycling 30:04 intensity: (7:55 @1) + (15:29 @2) + (5:26 @3) + (1:14 @4) 10.22 km (2:56 / km) +81m 2:50 / km
ahr:135 max:169

Monday Oct 18, 2021 #

6 AM

Cycling 24:46 intensity: (8:52 @1) + (8:37 @2) + (7:01 @3) + (16 @4) 10.93 km (2:16 / km) +58m 2:13 / km
ahr:133 max:163

6 PM

Cycling 31:13 intensity: (26:05 @1) + (5:05 @2) + (3 @3) 11.86 km (2:38 / km) +95m 2:32 / km
ahr:113 max:147

after the storm. still flooded in a couple of places.

Sunday Oct 17, 2021 #

5 AM

Cycling 2:51:48 intensity: (46:29 @1) + (1:18:56 @2) + (39:53 @3) + (6:20 @4) + (10 @5) 74.45 km (2:18 / km) +938m 2:10 / km
ahr:135 max:174

Trolls Brookfield ride. Legs pretty tired. Bit fresh up the valley - only 9C. Could have done with some warm gear.
4 PM

Cycling 39:57 intensity: (35:18 @1) + (3:44 @2) + (55 @3) 8.51 km (4:42 / km) +210m 4:11 / km
ahr:107 max:155

Late arvo gap creek mtb with Dan and Kate. Fixed the rebound issue with the suspension on my bike. Yay!

Saturday Oct 16, 2021 #

5 PM

Running 1:14:12 intensity: (3:46 @1) + (7:48 @2) + (2:58 @3) + (22:18 @4) + (37:22 @5) 11.0 km (6:45 / km) +264m 6:01 / km
ahr:166 max:190

Been a while since I've run and that hurt. Standard arvo loop on coottha. Dropped in to see Helen and the kids on the way past.

Friday Oct 15, 2021 #

6 AM

Cycling 25:10 intensity: (10:00 @1) + (6:53 @2) + (6:56 @3) + (1:15 @4) + (6 @5) 10.83 km (2:19 / km) +59m 2:16 / km
ahr:134 max:173

forecast was for more rain so I'd bailed on trolls. then not raining in the morning, but cbf.
5 PM

Cycling 30:36 intensity: (15:00 @1) + (13:09 @2) + (2:12 @3) + (15 @4) 11.74 km (2:36 / km) +97m 2:30 / km
ahr:125 max:162

Thursday Oct 14, 2021 #

Note

so much rain

Wednesday Oct 13, 2021 #

pilates 1:00:00 [1]

Pilates. Deadlifts are back. Let's see if they stuff my back this time.
6 AM

Cycling 24:09 intensity: (11:13 @1) + (7:13 @2) + (4:14 @3) + (1:29 @4) 10.88 km (2:13 / km) +58m 2:10 / km
ahr:125 max:168

6 PM

Cycling 43:21 intensity: (20:03 @1) + (21:05 @2) + (2:13 @3) 15.74 km (2:45 / km) +121m 2:39 / km
ahr:128 max:152

Tuesday Oct 12, 2021 #

Note

physio. more work on SIJ, and trying to sort out my back after all the studying.

Monday Oct 11, 2021 #

Note

Another crack at the auditors exam today. It was harder than last time and they've bumped the pass mark up by another 5%. I did manage to get through it though, so there is some chance that I've passed, but I'm not particularly optimistic. Give it another go in 2 years I guess.

Saturday Oct 9, 2021 #

4 PM

Cycling 1:07:19 intensity: (56:27 @1) + (10:23 @2) + (29 @3) 14.57 km (4:37 / km) +457m 4:00 / km
ahr:117 max:149

MTB at wyaralong with Dan and Pete. Just a quick lap before dark. been ages since I've been out on the mtb and skills were a bit rusty, particularly for some of the rock gardens on the black runs, but it was a couple of patches of dry loose sand that really caught me out. No damage though - just a couple of very sudden stops.

Friday Oct 8, 2021 #

5 AM

Cycling 1:16:20 intensity: (29:53 @1) + (30:26 @2) + (12:05 @3) + (3:56 @4) 36.0 km (2:07 / km) +207m 2:04 / km
ahr:130 max:172

The summer crowds on the river loop are back. all the bunches join up so its just a continuous stream of cyclists, and everyone thinks they're faster than everyone else. chaos.

Thursday Oct 7, 2021 #

7 AM

Cycling 26:01 intensity: (15:52 @1) + (9:24 @2) + (45 @3) 10.92 km (2:23 / km) +59m 2:19 / km
ahr:124 max:149

8 PM

Cycling 32:20 intensity: (11:40 @1) + (12:25 @2) + (4:59 @3) + (3:16 @4) 11.84 km (2:44 / km) +96m 2:37 / km
ahr:130 max:171

Stuck at work late

Monday Oct 4, 2021 #

7 AM

Cycling 4:43:11 intensity: (3:48:30 @1) + (49:45 @2) + (4:52 @3) + (4 @4) 98.29 km (2:53 / km) +496m 2:49 / km
ahr:117 max:162

BVRT linville to fernvale. Downhill (slightly) and with a cranking hot tailwind. Dan's garmin was saying 39 but i think real temp was 37. Very glad we weren't riding into it. Kate smashed it to finish up her 3 longest ever rides. Pete was helping better enough to do an out and back from fernvale to Lowood. Felt pretty ok at the end and managed to avoid getting totally sunburnt. Summer is back.

Sunday Oct 3, 2021 #

8 AM

Cycling 4:38:57 intensity: (2:56:16 @1) + (1:21:20 @2) + (18:58 @3) + (2:23 @4) 83.29 km (3:21 / km) +683m 3:13 / km
ahr:124 max:168

BVRT linville to yarraman return. With Dan, and Kate had talked herself into doing the full ride. Two stops at blackbutt bakery. Pretty warm day.

Saturday Oct 2, 2021 #

7 AM

Cycling 5:13:35 intensity: (2:09:33 @1) + (2:19:39 @2) + (37:05 @3) + (6:05 @4) + (1:13 @5) 98.64 km (3:11 / km) +590m 3:05 / km
ahr:130 max:177

BVRT with Dan and Kate. Fernvale to linville. Pete was meant to come too but got sick. Nice day, just cruising, but a decent head/ cross wind for the second half. 15 swooping magpies, some of them quite aggressive and persistent.
Dan dragged Kate around an extra lap of linville to make it her first 100 km ride. I went straight to the beer fridge.

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