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Training Log Archive: O-ing

In the 30 days ending Nov 30, 2018:

activity # timemileskm+mload
  Cycling8 5:29:30 98.05(3:22) 157.79(2:05) 539129.6
  Core Stability7 3:15:0043.0
  Water Running5 2:13:33 1.46(1:31:46) 2.34(57:01)33.8
  Running4 1:20:27 10.75(7:29) 17.3(4:39) 5536.1
  Teering1 3:05 0.3(10:13) 0.49(6:21) 320 /20c100%1.6
  Total17 12:21:35 110.55 177.92 59720 /20c100%244.2
  [1-5]17 12:18:12

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Friday Nov 30, 2018 #

6 PM

Water Running 20:00 [2] 0.6 km (33:20 / km)
ahr:79 max:132

Wednesday Nov 28, 2018 #

2 PM

Running (Gym) 28:43 intensity: (27 @1) + (3:06 @2) + (1:34 @3) + (15:50 @4) + (7:46 @5) 5.0 km (5:45 / km) +50m 5:28 / km
ahr:144 max:165 shoes: Asics Kayano 22

Treadmill, no running arms.

Core Stability 30:00 [1]

Monday Nov 26, 2018 #

9 AM

Cycling 1:05:39 intensity: (2 @0) + (1:38 @1) + (12:13 @2) + (23:23 @3) + (27:57 @4) + (26 @5) 31.4 km (2:05 / km) +274m 2:00 / km
ahr:133 max:162

5 PM

Teering 3:05 intensity: (8 @1) + (6 @2) + (10 @3) + (1:51 @4) + (50 @5) **** 0.49 km (6:21 / km) +3m 6:09 / km
ahr:147 max:169 spiked:20/20c (injured) shoes: Asics Kayano 22

Lyneham, ran all controls of Aoifes Guides map - she had 11 different courses.
C • Courses 1

Sunday Nov 25, 2018 #

10 AM

Cycling 1:05:09 intensity: (38 @0) + (3:23 @1) + (10:23 @2) + (34:09 @3) + (16:36 @4) 30.99 km (2:06 / km) +265m 2:01 / km
ahr:129 max:153 (injured)

Only 4 chain ring changes, 4 use of the back brake and 1 stop, so not too bad on the collarbone. No magpies which was good.
C • Good to see .. 4

Friday Nov 23, 2018 #

4 PM

Water Running 28:34 intensity: (23 @0) + (14:43 @1) + (6:40 @2) + (3:41 @3) + (3:07 @4) 0.5 km (57:08 / km)
ahr:110 max:151

Wednesday Nov 21, 2018 #

12 PM

Cycling (Gym ) 39:00 intensity: (4:14 @1) + (6:03 @2) + (11:58 @3) + (13:35 @4) + (3:10 @5) 20.0 km (1:57 / km)
ahr:133 max:183 (injured)

More rain and a rig breakdown.

Core Stability 20:00 [3]

Single leg press. 20 times 40kg, 60kg, 80kg, 80kg. After static bike but held up ok.

Tuesday Nov 20, 2018 #

6 PM

Water Running 20:00 intensity: (15 @0) + (15:33 @1) + (3:55 @2) + (17 @3) 0.24 km (1:22:39 / km)
ahr:100 max:128

Got out when it started raining - third major downpour here since we started two weeks ago.

Sunday Nov 18, 2018 #

12 PM

Cycling (Gym) 59:42 intensity: (4:11 @1) + (7:25 @2) + (22:58 @3) + (25:08 @4) 30.0 km (1:59 / km)
ahr:131 max:152

Shoulder on the mend.

Core Stability 20:00 [1]

Running 4:30 [3] 0.8 km (5:37 / km) +5m 5:27 / km
shoes: Asics Kayano 22

Treadmill, holding on.

Saturday Nov 17, 2018 #

4 PM

Water Running 32:28 intensity: (2:05 @0) + (21:05 @1) + (5:57 @2) + (3:21 @3) 0.5 km (1:04:56 / km)
ahr:98 max:136

Notable improvement in shoulder,still quite sore at times.

Wednesday Nov 14, 2018 #

12 PM

Water Running 32:31 intensity: (22:13 @1) + (7:42 @2) + (2:17 @3) + (16 @4) + (3 @5) 0.5 km (1:05:02 / km)
ahr:105 max:159 (injured)

Drilling suspended due to excessive rain. Collarbone still quite painful with any movement.
C • Excess rain? 2

Monday Nov 12, 2018 #

9 AM

Cycling (Gym) 19:57 intensity: (1:47 @1) + (1:55 @2) + (14:56 @3) + (1:19 @4) 10.0 km (2:00 / km)
ahr:125 max:140 (injured)

Core Stability 30:00 [1]

Single leg press three times 20x82.5kg then 11x97.5kg. Calf raises with 20kg to failure.

Sunday Nov 11, 2018 #

3 PM

Running (Elliptical) 26:22 intensity: (4:54 @1) + (7:09 @2) + (7:32 @3) + (5:18 @4) + (1:29 @5) 6.5 km (4:03 / km)
ahr:126 max:163 (injured) shoes: Asics Kayano 22

Saturday Nov 10, 2018 #

4 PM

Running (Elliptical) 20:52 intensity: (48 @2) + (8:13 @3) + (11:33 @4) + (18 @5) 5.0 km (4:10 / km)
ahr:139 max:180 (injured) shoes: Asics Kayano 22

Bad night last night - woke up with pain and pins and needles. Couldn't lie on side due to pain. Changed from Figure 8 brace to normal brace, that was a bit better.

Friday Nov 9, 2018 #

12 PM

Cycling (Gym) 33:32 intensity: (6:11 @1) + (12:01 @2) + (13:11 @3) + (2:09 @4) 15.0 km (2:14 / km)
ahr:122 max:144 (injured)

At physios: got Figure 8 brace - more comfortable than the other one.

Core Stability 35:00 [1]

Single leg press 11x97.5kg, then three times 20x82.5kg. Calf raises with 20kg to failure.

Saturday Nov 3, 2018 #

9 AM

Cycling (Gym) 21:12 intensity: (3:25 @2) + (7:58 @3) + (9:33 @4) + (16 @5) 10.0 km (2:07 / km)
ahr:135 max:158 (injured)

Core Stability 30:00 [1]

Single Leg Press 30x90kg, 25x97.5kg, 22x105kg, 17x112.5kg (fail).

Thursday Nov 1, 2018 #

11 AM

Cycling (Gym) 25:19 intensity: (8:21 @1) + (14:38 @2) + (2:20 @3) 10.4 km (2:26 / km)
ahr:114 max:135 (injured)

Shoulder has turned the corner, definitely less painful now.

Core Stability 30:00 [1]

Single leg press City machine 3 times 45x23kg.

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