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Training Log: tommig

In the last 7 days:

activity # timemileskm+m
  Cycling6 1:49:03 18.41(10.1/h) 29.63(16.3/h) 384
  Run2 1:35:42 8.63(11:05) 13.9(6:53) 430
  S&C2 16:50
  Total10 3:41:35 27.04 43.52 814
  [1-5]2 16:50
averages - weight:75.8kg
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FrSaSuMoTuWeTh

Wednesday Nov 14 #

6 AM

S&C 8:40 [3]

Usual
7 AM

Cycling 23:58 [0] 7.36 km (18.4 kph) +9m
weight:75.6kg shoes: Charge Plug 3

Tuesday Nov 13 #

5 AM

Run 36:02 [0] 6.62 km (5:26 / km) +109m 5:02 / km
weight:75.9kg shoes: Saucony Peregrine 7 2018

5 days after platelet donation, felt as good if not better than last week and was again nearly a minute faster than last week, despite ground being slippier.... No way I would have felt that good running up hill 5 days after whole blood donation. And then been able to cycle to Lido sauna without feeling too tired. Will see how BOK training is tonight, especially if Ifor makes us do hill reps...

No fair comparison possible, since last time I gave whole blood was soon after I started these morning runs, so I am probably considerably fitter than I was two(ish) months ago...
6 AM

S&C 8:10 [3]

Usual plank plus balance
7 AM

Cycling 13:34 [0] 4.09 km (18.1 kph) +80m
shoes: Charge Plug 3

To Sauna. Sauna more like an English sauna by the day... (Ie cold...) Maintenance man assured me there is a new stove on the way... Hopefully they will have ordered a Finnish stove....
8 AM

Cycling 6:24 [0] 1.71 km (16.0 kph) +25m
shoes: Charge Plug 3

Cycling 8:14 [0] 2.07 km (15.1 kph) +8m
shoes: Charge Plug 3

11 AM

Note

4 x 15 calf raises each foot
3 x 30s calf stretch
3 PM

Note

3 x 15 calf raises each side
5 PM

Cycling 25:11 [0] 7.76 km (18.5 kph) +15m
shoes: Charge Plug 3

7 PM

Run (BOK efforts goat gully) 59:40 [0] 7.27 km (8:12 / km) +321m 6:43 / km
shoes: Saucony Peregrine 7 2018

Good efforts session, 6 reps up goat gully. Got up past final bend each time before Owain and Will met me coming back down. Approx 2 min efforts each time.

13 runners, another good turn out!

Monday Nov 12 #

8 AM

Cycling 10:07 [0] 1.97 km (11.7 kph) +46m
shoes: Charge Plug 3

10 AM

Note

3 x 15 calf raises each foot
3 x 30s calf stretch

Sunday Nov 11 #

4 PM

Cycling 21:35 [0] 4.66 km (13.0 kph) +201m
shoes: Charge Plug 3

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