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Training Log: Spongey

In the last 7 days:

activity # timemileskm+m
  Run8 9:21:17 72.69(7:43) 116.98(4:48)
  Gym2 55:00
  Cycling2 55:00
  Total10 11:11:17 72.69 116.98
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2:00
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MoTuWeThFrSaSu

Sunday Jan 20 #

Note

Travel day: bingley to esbjerg
9 AM

Run 2:00:57 [3] 24.9 km (4:51 / km)

Some more hills this week and some snow

Saturday Jan 19 #

9 AM

Run 32:41 [2] 6.19 km (5:17 / km)

Run 15:56 [5] 5.08 km (3:08 / km)

Parkrun. Got a bit lost at one point but very happy with this time for right now considering the twists and hills
7 PM

Run 51:58 [1] 10.34 km (5:02 / km)

Easy evening run

Friday Jan 18 #

1 PM

Run 1:51:20 [2] 22.34 km (4:59 / km)

Run from bingley around Wilsden and harden

Thursday Jan 17 #

Note

Travel day from
4 PM

Cycling 30:00 [3]

Spin in the gym
4x5mins climbs

Gym 25:00 [2]

Core, legs and arm stuff. Right mix

Wednesday Jan 16 #

6 PM

Run 1:21:01 [2] 16.27 km (4:59 / km)

Easy jogging with as much off road as possible, mainly on this big field with a hill in it which must have used to have been a landfill because at 20m high it is the biggest hill for miles around.

Tuesday Jan 15 #

5 PM

Run 41:10 [2] 8.45 km (4:52 / km)

Run before intervals
6 PM

Run 35:43 [4] 8.18 km (4:22 / km)

4x(1.3km, 30s off, 700m) 2mins off
First set a bit easier then 4.07s for the 1.3s and 2mins for the 700s

Run 25:31 [2] 5.23 km (4:53 / km)

Run home

Monday Jan 14 #

5 PM

Cycling 25:00 [3]

Spin including 5x5mins hill climb off 2mins

Gym 30:00 [2]

A right mix of gym stuff
6 PM

Run 45:00 [2] 10.0 km (4:30 / km)

Treadmill @ 3%
It was snowy outside and I was already very sweaty from the gym

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Recent Weeks:

Week
Ending
Training hours by intensity
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12
Jan 20
Jan 13
Jan 6
May 6, 2018
Apr 29, 2018

Week
Ending
Training hours by activity
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12
Jan 20
Jan 13
Jan 6
May 6, 2018
Apr 29, 2018

Week
Ending
Training kilometers by activity
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140
Jan 20
Jan 13
Jan 6
May 6, 2018
Apr 29, 2018

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