Training Log: Arnold
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:35:40|| 19.95||(7:48)|| 32.11||(4:51)|| 209|
| ||Cycling||1|| 1:02:56|| 11.94||(5:16)|| 19.22||(3:16)|| 55|
| ||Total||3|| 3:38:36|| 31.89||(6:51)|| 51.33||(4:16)|| 264|
Cycling 31:56  9.49 km (3:22 / km) +41m 3:18 / km
Home to Ewell West station, partly along the Hogsmill. Windy.
Running 1:00:19  12.77 km (4:43 / km) +36m 4:40 / km
Ewell West Street-O.
I was knackered and the headwind was strong, which made the first half a real struggle. Both better in the second half, although overall still a bit slow.
Almost perfect route again, but was late by 19 seconds. The guy who came second last time had the same number of points as me, but was 10 seconds inside the hour - never mind, and to be fair he'd run an extra 1.5km compared to me.
Still good fun and overall an excellent day's exercise.
Cycling 31:00  9.73 km (3:11 / km) +15m 3:10 / km
Return trip Surprisingly sprightly, but the tailwind helped.
Running 30:56  6.55 km (4:43 / km) +7m 4:42 / km
Home to Malden Manor to pick up Tobi from basketball.
It was getting dark so I took a mini Petzl which was summarily useless on the gloomy, slippery woodland path.
Still a bit tired but trying hard to keep good form.
Finished the book on form and there was one more genius insight about arm movement - focus on moving them back not forwards. Genius because there is only one way you can do this, and there's a natural end. Whereas if you focused on moving them forwards there's a million ways of doing that, many of which are rubbish.
So for me the form thing is definitely working and I can already feel my calves easing up a bit, as the focus moves to quads, hams and glutes. Sadly these are a bit underdeveloped so some work to do - but will hopefully unlock more speed.
Running 1:04:25  12.79 km (5:02 / km) +166m 4:44 / km
Bit borderline this one, as (i) tired from Sunday; (ii) bit stressed out from work; (iii) hungry, which hasn't happened on a run for a while
So had to take a couple of cheeky breathers, but made it round somehow. Lovely evening for it.
all weeks |