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Training Log Archive: O-ing

In the 10 days ending Apr 30, 2017:

activity # timemileskm+mload
  Cycling3 2:26:20 38.79(3:46) 62.43(2:21) 54750.7
  MTB2 2:05:23 16.67(7:31) 26.82(4:40) 68145.3
  Core Stability2 1:10:0016.5
  Running1 50:26 4.39(11:29) 7.07(7:08) 11117.5
  Water Running3 33:00 0.31(1:46:13) 0.5(1:06:00)13.2
  Swimming2 29:00 0.68(42:26) 1.1(26:22)11.6
  Rowing1 10:12 1.24(8:12) 2.0(5:06)4.1
  Total11 7:44:21 62.08 99.91 1339158.9
  [1-5]11 7:40:37
averages - weight:75.3kg

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Sunday Apr 30, 2017 #

1 PM

Running 50:26 intensity: (1:55 @1) + (22:29 @2) + (26:00 @3) + (2 @4) 7.07 km (7:08 / km) +111m 6:37 / km
ahr:123 max:137 shoes: Hoka Bondi 4

Watson-Majura. Started out at Oceania Long pace (6:30min ks), ready to walk back at the first hint of hamstring soreness. Couldn't really raise pace at all, legs heavy. Left hip got sore after 2km, then eased off. R hip got sore briefly around 3.5km but eased off quickly. Then the left hip got increasingly sore from 5.5km and didn't ease off. R hamstring OK, but was aware of it in the last km. 5 min ks is a distant memory (Lake Gininderra, February).

Saturday Apr 29, 2017 #

9 AM

Cycling 1:19:16 intensity: (20 @0) + (7:54 @1) + (26:38 @2) + (36:02 @3) + (8:02 @4) + (20 @5) 30.6 km (2:35 / km) +401m 2:26 / km
ahr:124 max:173

Struggled up Mt Ainslie in the granny gear with lots of Urban Polaris riders.

Friday Apr 28, 2017 #

Core Stability (Pilates) 45:00 [1]

Mostly VMOs and glutes.
4 PM

Swimming 15:00 [3] 0.6 km (25:00 / km)

In 100s. Last 50 in under 60 (55).

Water Running 15:00 [3] 0.2 km (1:15:00 / km)

Thursday Apr 27, 2017 #

10 AM

MTB 1:08:26 intensity: (10 @0) + (9:46 @1) + (15:52 @2) + (18:29 @3) + (23:45 @4) + (24 @5) 16.73 km (4:05 / km) +307m 3:45 / km
ahr:128 max:165

Majura Circuit.

Wednesday Apr 26, 2017 #

8 AM

Cycling 24:01 intensity: (38 @0) + (3:46 @1) + (6:54 @2) + (6:59 @3) + (5:26 @4) + (18 @5) 10.83 km (2:13 / km) +30m 2:11 / km
ahr:123 max:160

11 AM

Rowing 10:12 [3] 2.0 km (5:06 / km)

Level 6.
12 PM

Core Stability 25:00 [2]

Pilates room closed. Got flu shot before.

Monday Apr 24, 2017 #

11 AM

Cycling 43:03 intensity: (9:59 @1) + (16:30 @2) + (14:23 @3) + (2:11 @4) 21.0 km (2:03 / km) +116m 2:00 / km
ahr:119 max:140 weight:75.3kg

Majura. Back to square 1, lots of niggles, lost bike fitness, can't run, put on 3kg over the last month.
Still, good to see Geoff and Warren strike gold at WMOC - gives hope I can get up there someday.
4 PM

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

Swimming 14:00 [3] 0.5 km (28:00 / km)

Sluggish

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 

Friday Apr 21, 2017 #

8 AM

MTB 56:57 intensity: (2:36 @0) + (16:42 @1) + (14:19 @2) + (7:12 @3) + (15:15 @4) + (53 @5) 10.09 km (5:39 / km) +374m 4:46 / km
ahr:119 max:178

Kaiteriteri. Nice green tracks and an awful blue one.

Water Running 8:00 [3] 0.1 km (1:20:00 / km)

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