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Training Log Archive: OJ

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Cycling6 4:07:00
  Yoga6 2:00:00
  Crosstrainer3 1:32:00 10.25(8:58) 16.5(5:35)
  Running5 1:26:00 9.07(9:29) 14.6(5:53) 120
  Swimming2 1:00:00
  Circuits3 30:00
  Total20 10:35:00 19.32 31.1 120
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

2 PM

Running 25:00 [2] 4.5 km (5:33 / km) +80m 5:06 / km
slept:10.0

Brincliffe Edge and Chelsea Park. A sort of proper run with a couple of stops at 10mins and 20 mins to stretch and do some exercises. Felt pretty good although a little sore in the lower back for the rest of the afternoon.

2

Circuits 10:00 [1]

The exercises. Bridges, single leg squats, leg raises, hanstring catches.
7 PM

Yoga 20:00 [1]

Saturday Feb 6, 2016 #

7 AM

Cycling 1:23:00 intensity: (20:00 @2) + (1:03:00 @3)
slept:8.5

Hathersage, Grindleford and back. Chucking it down with rain and although it was warm, I got cold due to my overly optimistic clothing choice. Hands and feet were hurting so much on the return that I could think of little else. The views were little better than the blank wall I have been staring at in the gym, but it was good to be outside anyway.

2
5 PM

Running 11:00 [2] 2.1 km (5:14 / km) +40m 4:47 / km

Run to the chippy and back. Back not great on the run or after.

3
7 PM

Yoga 20:00 [1]

Friday Feb 5, 2016 #

6 AM

Cycling 30:00 [1]

Gym, home.
7 AM

Swimming 30:00 [3]
slept:7.5

Usual. Feeling like a chore. But back good after so not all bad.

1.13km
12 PM

Crosstrainer 42:00 intensity: (12:00 @2) + (20:00 @4) + (10:00 @5) 7.5 km (5:36 / km)

Crosstrainer session of 5x3/1 then 10 mins on the stair climb. New world record of 97 flights.

2
7 PM

Yoga 20:00 [1]

Thursday Feb 4, 2016 #

11 AM

Running 24:00 [2] 4.0 km (6:00 / km)

4x5mins run/1min walk around the playing fields. Nice to be out running in the real world. Actually felt a lot more comfortable - might ditch the treadmill for now as I find it very hard to judge what is 'normal' when I'm on there.

2
7 PM

Yoga 20:00 [1]

Wednesday Feb 3, 2016 #

7 AM

Cycling 30:00 [1]
slept:9.0

IW, HFW.
12 PM

Circuits 10:00 [1]

Crosstrainer 30:00 intensity: (20:00 @2) + (10:00 @4) 4.5 km (6:40 / km)

Warm up and down plus 10 mins on the stair climb going all out.

2

Running 12:00 [2] 2.0 km (6:00 / km)

4x500m run/100m walk.

2

Tuesday Feb 2, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.
12 PM

Cycling 44:00 intensity: (10:00 @2) + (34:00 @4)
slept:9.0

Busy morning of teaching so was already tired for this. Tough session of 5/1 on the static bike.

3
7 PM

Yoga 20:00 [1]

Monday Feb 1, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.
7 AM

Swimming 30:00 [3]
slept:8.5

Not sure whether this was a good idea or not, but needed some exercise.

1.13km
12 PM

Crosstrainer 20:00 [2] 4.5 km (4:27 / km)

Gym at lunch. Warm up and down on the crosstrainer.

2

Running 14:00 [2] 2.0 km (7:00 / km)

4x400m jog/100m walk on the treadmill.

3

Circuits 10:00 [1]

7 PM

Yoga 20:00 [1]

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