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Training Log Archive: Roger G

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Road Biking1 1:58:54 32.22(3:41) 51.86(2:18) 400
  Running Road / Track3 1:31:25 9.63(9:30) 15.49(5:54) 178
  Mountain Biking1 1:22:18 5.18(15:53) 8.34(9:52) 269
  Gym2 1:20:59 0.59 0.95
  Running Terrain1 52:55 4.78(11:04) 7.69(6:53) 126
  Turbo Trainer2 50:13 17.04(2:57) 27.43(1:50)
  Swimming2 35:15 0.99(35:27) 1.6(22:02)
  Running2 33:07 2.39(13:50) 3.85(8:36)
  Running Warm-up1 19:22 0.63(30:32) 1.02(18:58) 32
  Total10 9:24:28 73.46 118.23 1004
  [1-5]10 9:22:48

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MoTuWeThFrSaSu

Sunday Feb 18, 2018 #

2 PM

Mountain Biking 1:22:18 intensity: (5 @0) + (8:20 @1) + (47:38 @2) + (25:42 @3) + (33 @4) 8.34 km (9:52 / km) +269m 8:30 / km
ahr:115 max:142 shoes: Boardman Pro 29er MTB

Comrie Croft with Jamie - red route rock difficult on the wet
5 PM

Running Road / Track 23:20 intensity: (26 @1) + (17 @2) + (12:26 @3) + (10:11 @4) 4.06 km (5:45 / km) +43m 5:27 / km
ahr:136 max:152 shoes: Brooks Ghost 9 2017

Quick outing to get HR up a little. Out and back up the river

Saturday Feb 17, 2018 #

12 PM

Road Biking 1:58:54 intensity: (19 @1) + (2:40 @2) + (28:06 @3) + (1:27:04 @4) + (45 @5) 51.86 km (2:18 / km) +400m 2:12 / km
ahr:143 max:161 shoes: Focus

Rain stopped got wrapped up and took the road bike out. Auchterader, Crieff and Comrie route. Push pretty hard most the way and wind assisted almost got to Crieff with 30mph avg. slowed after that with hills and headwind. Much slower than record 1.45
C • Speedy 2
4 PM

Running Terrain 52:55 intensity: (2 @1) + (30 @2) + (14:43 @3) + (37:40 @4) 7.69 km (6:53 / km) +126m 6:21 / km
ahr:143 max:159 shoes: Brooks Ghost 9 2017

Terrain run with Jamie - hip sore after 40

Friday Feb 16, 2018 #

6 PM

Swimming 17:22 [3] 0.8 km (21:42 / km)

Swolf 35 record

Running 23:05 intensity: (1:41 @2) + (13:44 @3) + (7:40 @4) 2.42 km (9:31 / km)
ahr:135 max:149

Mix of different step cross trainers in the gym

Thursday Feb 15, 2018 #

7 AM

Running Road / Track 30:03 intensity: (22 @1) + (1:29 @2) + (12:19 @3) + (15:53 @4) 5.55 km (5:25 / km) +13m 5:21 / km
ahr:139 max:159 shoes: Brooks Launch 2017

Jog / run from Cardiff centre along the Taff, (aka magic IW), missed him by 15 minutes. Nice commute.

Wednesday Feb 14, 2018 #

6 PM

Turbo Trainer 30:04 intensity: (5:37 @2) + (21:32 @3) + (2:55 @4) 15.0 km (2:00 / km)
ahr:125 max:150

Crappy easy gym bike. I was twice as old as everyone in the gym! Stretch and old letch..

Gym 34:15 intensity: (31:14 @1) + (3:01 @2) 0.12 km (4:47:49 / km)
ahr:90 max:118

Normal stuff and some leg machines

Running 10:02 intensity: (1:06 @1) + (5:19 @2) + (3:37 @3) 1.43 km (7:01 / km)
ahr:116 max:139

Tuesday Feb 13, 2018 #

5 PM

Running Road / Track 38:02 intensity: (2 @1) + (47 @2) + (9:49 @3) + (27:03 @4) + (21 @5) 5.89 km (6:28 / km) +122m 5:51 / km
ahr:143 max:163

Running Warm-up 19:22 intensity: (58 @0) + (15:36 @1) + (2:04 @2) + (28 @3) + (16 @4) 1.02 km (18:58 / km) +32m 16:26 / km
ahr:85 max:149

Monday Feb 12, 2018 #

7 AM

Turbo Trainer 20:09 intensity: (18 @1) + (4:04 @2) + (13:01 @3) + (2:46 @4) 12.43 km (1:37 / km)
ahr:130 max:145

Watt bike 204 watt avg

Swimming 17:53 [3] 0.8 km (22:21 / km)

Steady
7 PM

Gym 16:44 intensity: (37 @0) + (11:10 @1) + (3:00 @2) + (1:57 @3) 0.83 km (20:13 / km)
ahr:95 max:138

Circuits 1 lap of 40 seconds

Gym 30:00 [3]

Pilates with ankle weights

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