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Training Log Archive: O-ing

In the 7 days ending Aug 18, 2014:

	activity	#	time	miles		km		+m				load
	Core Stability	3	1:50:00									22.0
	Cycling	2	1:43:23	29.35	(3:31)	47.24	(2:11)	485				39.5
	Teering	3	1:08:37	6.75	(10:10)	10.86	(6:19)	222	17 /	21c	80%	34.4
	Running	2	24:00	2.49	(9:39)	4.0	(6:00)	20				8.4
	Total	10	5:06:00	38.59		62.1		727	17 /	21c	80%	104.3
	[1-5]	10	5:05:44
averages - weight:75.9kg

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Monday Aug 18, 2014 #

Core Stability 30:00 [1]
(sick)

At physios. Although L knee much improved, it is still painful on one leg squats and step downs.
Got another cold on Saturday - blocked/runny nose, sore throat. No effect on lungs as yet.

Sunday Aug 17, 2014 #

11 AM

Teering race (State League) 35:04 [4] **** 5.23 km (6:42 / km) +105m 6:06 / km
spiked:17/21c shoes: VJ Bold

The Tank Paddock, Minmi. Okm 4.5/105m,GPS 66m. Difficult course but a good one. Paula's tape must be working - no knee pain during the event at all. Four sub-minute mistakes was not too bad, but showed systemic failings: two bad compass directions drifting left, and two failure to read where the control was in the circle.
Note: Cath got ahead of me on time early again; this time just after no. 4.

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: VJ Bold

Decent warm up, stagger afterwards.

SL13 HARD 2 - Splits

Saturday Aug 16, 2014 #

Event: 2014 State League #12/#13 - Newcastle

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
weight:76kg shoes: ASICS Gel Nimbus 15 white

10 AM

Teering race (State League) 17:29 3.02 km (5:48 / km) +41m 5:26 / km
ahr:144 max:158 shoes: ASICS Gel Nimbus 15 white

Booragul Campus. Part 1. Taped the L knee and avoided shooting pains. Just a bit dodgy going up hillor up steps. Not running fast and made two mistakes: didn't read ahead 4-5 and ran towards the impassable fence for too long and couldn't read detailnear 9. Both around 30 secs. Scraped in a head of Malcolm Roberts by 11 seconds.

1 PM

Teering race (State League) 16:04 [4] 2.61 km (6:09 / km) +76m 5:22 / km
shoes: ASICS Gel Nimbus 15 white

Glendale TAFE, The Old Steam Tram. Part 2. Okm 2/GPS 46m. On Paula's advice, taped the ITB as well and felt better running. Great area, course. Messed up the long leg to 12, otherwise OK.

M55A - Race 2 - Splits

M55A Race1 - Splits

Thursday Aug 14, 2014 #

8 AM

Cycling 55:23 23.24 km (2:23 / km) +245m 2:16 / km
ahr:120 max:148 weight:75.8kg

Lane Cove 2 laps. Easy spin, small chain ring.

Wednesday Aug 13, 2014 #

Core Stability 20:00 [1]
(injured)

At Physio. Trying to get Left knee sorted so that i can run an Oz Carnival with a reasonable preparation, unlike the last six, stretching back to Easter 2011, which was when I last had a good lead up.
2014 Easter - Back (DNS)
2013 Oz - R Foot bruising in August which took six months to repair
2013 Easter - Unfit, basically six months off running (only 38km) after 2012 Oz
2012 Oz - Horrible cold for Aug-Sep. Wrecked Achilles during carnival.
2012 Easter - Ankle operation due (DNS)
2011 Oz - Cold 1 week before the start

C • Hope you improve 4

12 PM

Cycling (Spin) 48:00 24.0 km (2:00 / km) +240m 1:54 / km
ahr:137 max:160

No issues with the knee on the spin bike

Tuesday Aug 12, 2014 #

Core Stability (Pilates) 1:00:00 [1]
(injured)

Lighter session. L knee has been dodgy for a week now, mainly going down steps or on "takeoff". Cycling was OK.

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