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Training Log: Key

In the last 7 days:

activity # timemileskm+m
  Cycling10 17:23:14 269.36(3:52) 433.5(2:24) 2710
  Running3 1:31:00 10.9(8:21) 17.54(5:11) 300
  Total13 18:54:14 280.26(4:03) 451.04(2:31) 3010
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Friday Jan 18 #

11 AM

Running intervals (ALT-G) 15:00 [3] 4.0 km (3:45 / km) +135m 3:13 / km
ahr:145 max:175 (injured) shoes: Nike zoom fly (p)

ALT-G treadmill thingo, 70% body weight. 5 mins, 5x1 on 1 off. Very short session, just getting back into things.

Running warm up/down (ALT-G) 16:00 [1] 3.22 km (4:58 / km) +90m 4:22 / km
ahr:111 max:151 (injured)

3 PM

Cycling long 3:06:00 [2] 71.0 km (2:37 / km) +670m 2:30 / km
ahr:134 max:173 (injured)

Longish one, few short hill-sprints at the end

Thursday Jan 17 #

11 AM

Running 15:00 [1] 2.82 km (5:19 / km) +25m 5:06 / km
ahr:145 max:165 (injured) shoes: Nike zoom fly (p)

Trying to not get re-injured
2 PM

Cycling (Easy spinner) 1:10:00 [1] 23.4 km (2:59 / km)
ahr:112 max:176 (injured)

7 PM

Cycling tempo 30:00 [4] 18.7 km (1:36 / km)
ahr:144 max:186 (injured)

only 30 mins because squeezed for time..

Cycling warm up/down (Warmup/down) 15:00 [1] 5.0 km (3:00 / km)
ahr:109 max:157 (injured)

Wednesday Jan 16 #

10 AM

Cycling (Warm up) 15:00 [1] 5.7 km (2:38 / km)
ahr:100 max:145 (injured)

Warm up for run
11 AM

Running 45:00 [3] 7.5 km (6:00 / km) +50m 5:48 / km
ahr:137 max:192 (injured) shoes: Nike zoom fly (p)

4 x 5 mins of just running (not fast) walking in between. Shin felt not too bad..
2 PM

Cycling 1:04:00 [2] 21.0 km (3:03 / km) +215m 2:54 / km
ahr:132 max:175 (injured)

9 PM

Cycling intervals (Spinner) 22:00 [5] 34.0 km (39 / km)
ahr:156 max:190 (injured)

Short session, 4x(8x(20 sec sprint, 10 sec recovery))

Cycling 48:00 [1] 20.0 km (2:24 / km)
ahr:123 max:155 (injured)

Tuesday Jan 15 #

12 PM

Cycling (Easy) 1:40:00 [1] 35.0 km (2:51 / km) +333m 2:44 / km
ahr:123 max:152 (injured)

Monday Jan 14 #

Cycling (Easy) 1:33:00 [2] 35.2 km (2:39 / km) +360m 2:31 / km
ahr:123 max:170 (injured)

Easy loop with some sprints

Sunday Jan 13 #

3 PM

Cycling long 3:22:00 [3] 78.0 km (2:35 / km) +800m 2:28 / km
ahr:147 max:180 (injured)

Got a bit lost our near jells park..

Saturday Jan 12 #

Cycling (Easy) 1:48:14 [1] 38.0 km (2:51 / km) +332m 2:44 / km
ahr:116 max:150 (injured)

Cycling warm up/down 30:00 [1] 12.0 km (2:30 / km)
ahr:119 max:151 (injured)

Cycling tempo 1:00:00 [4] 36.5 km (1:39 / km)
ahr:156 max:185 (injured)

1-hour tempo with a 15-sec sprint every 5 mins, tough. Hopefully should be back running in a week or 2, yay.

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