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Training Log Archive: O-ing

In the 7 days ending Mar 25, 2017:

activity # timemileskm+mload
  Core Stability2 1:45:0021.0
  MTB2 1:17:11 12.86(6:00) 20.7(3:44) 30726.5
  Water Running1 20:00 0.25(1:20:28) 0.4(50:00)4.0
  Cycling1 14:30 2.91(4:59) 4.68(3:06) 224.9
  Running2 14:20 1.53(9:20) 2.47(5:48) 164.3
  Swimming1 14:00 0.31(45:04) 0.5(28:00)5.6
  Teering1 11:35 1.15(10:04) 1.85(6:15) 2613 /14c92%5.3
  Total8 4:16:36 19.02 30.61 37213 /14c92%71.5
  [1-5]8 4:13:22
averages - weight:72.8kg

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Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi
 
2 PM

Teering race (ACT Champs) 11:35 intensity: (17 @0) + (5 @1) + (16 @2) + (6:00 @3) + (3:35 @4) + (1:22 @5) **** 1.85 km (6:15 / km) +26m 5:50 / km
ahr:136 max:169 spiked:13/14c (injured) shoes: Asics GT 2000

Canberra Girls Grammar, Sprint M60 - good technical campus course. Hammie sore from start, couldn't run fast. Also took the wrong descriptions, so lost time at no. 1 when I didn't recognise the code number (-15secs). Lost 30 secs at #5 double checking the wrong level. Still restricted by hammie, but slowly sped up and breached 4 min ks for the first time to 9, getting to 3:30 pace downhill to 11. Was wishing I could have gone turbo to 12, but couldn't. Hammie really kicked up the pain on the oval and finished by hopping. Lost by 11 seconds to import Philip Eels and was also slower than Paula and Ewen on the same course.

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
weight:72.8kg (injured) shoes: Asics GT 2000

Perfunctory warm up, cut short when the R hamstring twinged in the first modest, slow stride. Got voltaren gel on it before the race, but to no great effect.

Final Course 7 - Splits

Friday Mar 24, 2017 #

8 AM

MTB 16:52 intensity: (2:11 @0) + (5:41 @1) + (3:47 @2) + (3:04 @3) + (1:51 @4) + (18 @5) 4.07 km (4:09 / km) +27m 4:01 / km
ahr:108 max:188

2 PM

Cycling 14:30 intensity: (22 @0) + (3:39 @1) + (2:30 @2) + (6:28 @3) + (1:31 @4) 4.68 km (3:06 / km) +22m 3:01 / km
ahr:119 max:143

Thursday Mar 23, 2017 #

Note
(rest day)

Decided to take a break from the exercises or any training. Call this a taper. Meanwhile, 70 lucky people are riding across Australia, including sometime Orienteer Seb Dunne, currently 3rd. (https://indianpacificwheelrace.maprogress.com/?emb...#)
Actually make that 69, 1 person rode 1000km, had an allergic reaction and returned to Perth to recover and START AGAIN!!!
(http://www.bicyclingaustralia.com.au/news/starting...)
C • Wow! 12

Tuesday Mar 21, 2017 #

Core Stability (Pilates) 45:00 [1]

Hammie still bad, not limping noticeably though.
2 PM

Running 11:20 intensity: (1:08 @1) + (8:57 @2) + (1:15 @3) 2.07 km (5:29 / km) +16m 5:16 / km
ahr:117 max:132 (injured) shoes: Hoka Bondi 4

This is getting desperate. How quickly things turn. From a fairly innocuous pain in the hammie, first time I've had an injury in that muscle from memory, localised to a small patch behind the knee, this is now the full monty - the pain is all through the hammie. Maybe too many exercises? Only 3 weeks to go before Oceania, things are looking grim.
Still, my record is pretty good from a base of zero to insignificant training to being able to race at the weekend, so we'll see how the ACT champs goes.
C • :( 1

Monday Mar 20, 2017 #

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

Includes a crawl 50 in 52 and a 100 in 2 minutes. Amazing that Aoife can do the same time in breaststroke.

Water Running 20:00 [1] 0.4 km (50:00 / km)

1 PM

MTB 1:00:19 intensity: (24 @0) + (8:39 @1) + (22:02 @2) + (15:47 @3) + (12:29 @4) + (58 @5) 16.63 km (3:38 / km) +280m 3:21 / km
ahr:124 max:162

Goorooyaroo, following the Centenary Trail.

Sunday Mar 19, 2017 #

Core Stability 1:00:00 [1]

Physio exercises.

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