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Training Log Archive: mpembery

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Strength and Conditioning5 2:40:00
  Cycling - Spin3 1:40:00 30.76(3:15) 49.5(2:01)
  Running (Path)2 43:00 5.22(8:14) 8.4(5:07) 14
  Cycling1 39:56 7.18(5:34) 11.56(3:27)
  Total11 5:42:56 43.16 69.46 14
averages - sleep:8.5

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Sunday Sep 16, 2018 #

5 PM

Cycling - Spin 35:00 [3] 17.0 km (2:04 / km)
(injured) shoes: Adidas Ultraboost

Pretty good cycle. Probably going to do a slightly harder 20km next time
6 PM

Strength and Conditioning 20:00 [3]
(injured)

Friday Sep 14, 2018 #

11 AM

Running (Path) 27:00 [3] 5.2 km (5:12 / km)
ahr:151 max:173 (injured) shoes: Brooks Revel

Solid 5km done not too slowly. No pain!!
12 PM

Strength and Conditioning 40:00 [3]
(injured)

Thursday Sep 13, 2018 #

11 AM

Cycling 39:56 [3] 11.56 km (3:27 / km)
ahr:126 max:154 (injured) shoes: Brooks Revel

A decent cycle, everything felt good, annoying though as couldn't find anywhere to go fast for very long without slowing at a crossing. Might have to try the main roads
12 PM

Strength and Conditioning 40:00 [3]
(injured)

Wednesday Sep 12, 2018 #

9 AM

Running (Path) 16:00 [3] 3.2 km (5:00 / km) +14m 4:54 / km
ahr:147 max:173 slept:8.5 (injured) shoes: Brooks Revel

So happy. No pain after first run back, such a difference from the sprint champs 10 days ago. recovery seems to be working, though obviously will need to run harder and longer to really test it out. But a great start. Run with Z

Tuesday Sep 11, 2018 #

11 AM

Cycling - Spin 30:00 [3] 15.0 km (2:00 / km)
(injured) shoes: Crocs

Reasonable intensity, some harder and some easier sections
3 PM

Strength and Conditioning 35:00 [4]
(injured)

Did a hip and glute strengthening workout followed by the normal stretches
6 PM

Note
(injured)

Had physio session today. All feeling fine and on the way to recovery. Got some new exercises to try. Can now start to build up the running again

Monday Sep 10, 2018 #

4 PM

Cycling - Spin 35:00 [4] 17.5 km (2:00 / km)
ahr:140 max:154 slept:8.5 (injured) shoes: Crocs

15km on a reasonably high intensity, felt in the quads. 2.5km cooldown
5 PM

Strength and Conditioning 25:00 [3]
(injured)

More strengthening work, its feeling great

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