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Training Log Archive: bradc

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  Running4 1:54:49 10.5(10:56) 16.9(6:48) 254
  Cycling2 1:05:12 24.47(22.5/h) 39.38(36.2/h) 336
  Strength training2 57:24 0.3 0.48
  Gym1 42:03 2.16(19:30) 3.47(12:07)
  Total8 4:39:28 37.43 60.23 590
  [1-5]8 4:36:04

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

9 AM

Running (Trail run) 16:16 intensity: (29 @0) + (11 @1) + (1:29 @2) + (6:04 @3) + (8:03 @4) 3.27 km (4:58 / km) +46m 4:39 / km
ahr:147 max:158 shoes: Nike Air Pegasus 35

Easy lap of King's Park whilst kids were at the JPR. Legs on backwards, felt terrible. TRIMP 34.1.

Saturday Dec 22, 2018 #

9 AM

Cycling (Turbo Trainer) 35:12 intensity: (20 @0) + (1:59 @1) + (6:38 @2) + (20:06 @3) + (6:09 @4) 20.06 km (34.2 kph) +316m
ahr:142 max:160 shoes: Genesis Croix de Fer 30 2016

Short breakfast turbo - NYC.
Had to be finished by 10am but I was too much of a slug-a-bed to get up early for a decent session. TRIMP 65.8, NP 220W.
12 PM

Running (Trail run) 38:46 intensity: (27 @0) + (24 @1) + (2:18 @2) + (16:49 @3) + (18:48 @4) 6.5 km (5:58 / km) +90m 5:35 / km
ahr:148 max:160 shoes: Hoka Speedgoat 2

Trotted the long way home after taking the kids down to CAC cross-country at the Laighills and spectating. Ashfield and roondaboots. Very pleasant to have Jase for company and a bit of chat. Ready for my breakfast by the end! TRIMP 83.2.

Thursday Dec 20, 2018 #

1 PM

Cycling (Turbo Trainer) 30:00 intensity: (20 @0) + (1:54 @1) + (8:14 @2) + (19:32 @3) 19.32 km (38.6 kph) +20m
ahr:139 max:149 shoes: Genesis Croix de Fer 30 2016

Wee spin on the turbo to break up the day - London Greater Flat Route. Light load, high cadence. TRIMP 51.9
3 PM

Running (Road) 30:00 [2] 2.0 km (15:00 / km)
shoes: Nike Air Pegasus 35

Fun games and races at the Newton PS Running Club. Got ripped a new one on the short sprint loops by the fastest 11-yr old in Britain - wearing a turkey hat - but otherwise held my own against the whippersnappers. Just. Good end to a good season for the youngsters - well done Head Coach Inman.

Wednesday Dec 19, 2018 #

3 PM

Running (Trail run) 29:47 intensity: (37 @0) + (31 @1) + (7:55 @2) + (16:56 @3) + (3:48 @4) 5.13 km (5:48 / km) +118m 5:12 / km
ahr:141 max:154 shoes: Nike Air Pegasus 35

I had to go and retrieve a big bag of toilet rolls from Barrwood so, whilst there, it would have been rude not to stretch my legs. Unfortunately it was getting dark and I only had my road shoes, so my adventures were restricted to a few loop-de-loops on the forest tracks. Absolutely zero energy, but I crawled along for 5km before the light gave out. TRIMP 53.9.

Tuesday Dec 18, 2018 #

1 PM

Gym (Vario) 30:00 intensity: (41 @0) + (59 @1) + (12:56 @2) + (15:24 @3) 2.3 km (13:03 / km)
ahr:136 max:148

Both ellipticals were busy, so the Vario it was. Still don't like this machine, "running" like plugging through mud. XC programme. TRIMP 49.

Gym (Cross-over) 12:03 intensity: (30 @0) + (19 @1) + (40 @2) + (10:34 @3) 1.17 km (10:18 / km)
ahr:140 max:144

Shakin' da bootie on the cross-over. Nearly hit resonant frequency. TRIMP 21.3.

Strength training 22:24 [1] 0.48 km (46:40 / km)
ahr:109 max:123

Core + DBs. Have turned into a weights wimp! That's my second NY resolution sorted (for the first one, see Monday's log!). TRIMP 16.7.

Monday Dec 17, 2018 #

6 PM

Strength training (Pilates) 35:00 [1]

Just Pilates tonight; no time for circuits as we were heading straight to the FVO Xmas dinner at 7:30. Have put on a kilo in the last couple of months - oops

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