In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||7|| 6:56:38|| 118.68||(3:31)|| 190.99||(2:11)|| 1262|
| ||Core/Strength||7|| 3:11:43|
| ||Running||5|| 2:28:55|| 20.67||(7:12)|| 33.26||(4:29)|| 293|
| ||Swimming||1|| 55:28|| 1.55||(35:42)|| 2.5||(22:11)|
| ||Spinning||1|| 55:26|
| ||Total||18|| 14:28:10|| 140.9|| 226.75|| 1555|
|averages - weight:64.6kg|
Running 30:10  6.55 km (4:36 / km) +57m 4:25 / km
weight:64.2kg shoes: Mizuno Seyonara (Orange)
Long copse loop. Feeling very sluggish and sleepy. A bit less running today to ease the transition back to full running training. On a brighter note, the hamstring was just a very slight tug in the top of the hamstring/glute; progress.
Core/Strength 47:00 
Everything getting strong, and able to cope with a bit more. More of a focus on the legs today.
Spinning warm up/down 15:02 
Spinning intervals 25:00 
2x 10 minutes of speed intervals, 5 minutes between. Legs really tying up at the end, but managed to get the body to start working hard. Hitting 7.66k for the second set; could be a record.
Spinning warm up/down 15:24 
Running 41:25  9.06 km (4:34 / km) +73m 4:24 / km
shoes: Mizuno Seyonara (Orange)
Out-and-back to the barn. Absolutely pissing it down, and only got heavier when I got to the woods; must have put on a few kilos to drag up the hill to the church. Knee a tad stiff, with only 12 hours between runs, and hamstring a bit tight but better than yesterday - things starting to progress positively.
Core/Strength (Yoga) 24:13 
15 minutes of yoga and then hamstring strength and stretching.
Cycling 1:04:05  30.83 km (2:05 / km) +207m 2:01 / km
Easy spinning about the roads, throwing in a few efforts up a couple of the hills. Feeling quite tired but enjoying training at the moment for the first time in a while.
Cycling 1:00:28  27.51 km (2:12 / km) +187m 2:08 / km
Easy pre-breakfast spin; sluggish to start but eased into it. Not as much damage from the night's storms as I thought.
Core/Strength 47:30 
Whilst watching the Tour, spotting the Lancers out-sizing the French public on the roadside.
Running 34:06  8.17 km (4:10 / km) +74m 4:00 / km
ahr:163 shoes: Mizuno Seyonara (Orange)
Long copse loop with an extension up to the barn and around the church. A bit higher pace today to get the body moving a bit move, trying to focus on form. Knee a bit stiff to start with but ok after a k, hamstring just getting a bit tight right at the top near the end.
Running 23:07  5.05 km (4:35 / km) +41m 4:24 / km
shoes: Mizuno Seyonara (Orange)
Down and round to the Long copse and home. Knee a bit stiff but no pain; hamstring the same, but strength is improving there with the exercises.
Swimming 55:28  2.5 km (22:11 / km)
Bit of a faff with realising my goggles had broken just before getting in, so having to go back out and buy a new pair. Easy warm up, then did 5x 100m hard, 50m pull, 50m kick, off 10-15s rest. Working pretty hard by the end, then some 50m sets of free, breast and kick. Tough re-introduction.
Running 20:07  4.43 km (4:32 / km) +48m 4:18 / km
Test run. Up to the school, then the barn and back home. Feeling very sluggish, and knee and hamstring stiff to start, but eased off a bit after 6 or 7 minutes. Physio tomorrow evening, but let's hope I can start running again because the weather is too nice not to!
Core/Strength 10:00 
Hamstring strength exercise and stretching.
Cycling 1:03:55  30.31 km (2:07 / km) +248m 2:02 / km
Cycling 1:28:53  40.65 km (2:11 / km) +298m 2:07 / km
Cycling 25:32  10.25 km (2:29 / km)
Easy evening spin.
Cycling 47:38  21.15 km (2:15 / km) +130m 2:11 / km
Cycling 1:06:07  30.29 km (2:11 / km) +192m 2:07 / km
all weeks |