In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||1|| 2:31:12|| 38.77||(15.4/h)|| 62.4||(24.8/h)|| 800|
| ||Strength and Conditioning||1|| 1:00:00|
| ||Run||1|| 24:56|| 3.09||(8:04)|| 4.97||(5:01)|| 50|
| ||Swimming||1|| 24:23|
| ||Total||4|| 4:20:31|| 41.86|| 67.37|| 850|
Strength and Conditioning 1:00:00 
Flying solo. Very hot in the gym, bit grim
4x5 Back Squat (20, 40, 60kg warm-up, 80, 84, 84, 90kg)
4x5 Dumbbell Bulgarian Split Squat (24kg)
Run 24:56  4.97 km (5:01 / km) +50m 4:47 / km
Sweaty. So very sweaty.
I think the Bulgarians really help quieten the hip, feeling good.
Didn't want to run today, but got up too late for a morning cycle or swim.
I did cycle to Portobello and back and had a swim in the sea though, which probably counts for something.
Cycling 2:31:12  62.4 km (24.8 kph) +800m
With Colm out to Crichton Castle, then home via Temple and Gladhouse.
Same ride as I did with Mark at the beginning of April, had the route on my watch to follow which more or less worked - only went the wrong way once or twice.
Taking it easy, with some efforts on the climbs to attempt to earn the polka dot jersey. Good stuff.
Swimming 24:23 
all weeks |