Training Log Archive: CruachanIn the 7 days ending Nov 18, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Nov 18, 2018 #
1 PM
Cycling warm up/down 20:00 [3] 8.83 km (2:16 / km)
slept:7.3
From home to Burwell and then easy from Prior to Commercial End & back...
Cycling intervals 40:00 [4] 17.37 km (2:18 / km)
3 x 10 mins (5 mins easy): 4.59k (difficult into wind on Heath Rd to Lacey's), 5.3K (better on Heath Rd return), 5.2K (Burwell to Prior via Reach). Felt pretty strong.
Saturday Nov 17, 2018 #
8 AM
Off-road running warm up/down 22:25 [2] 4.0 km (5:36 / km)
slept:7.5 shoes: VJ Supra
Before and after the PR.
9 AM
Off-road running tempo 19:47 [4] 5.0 km (3:57 / km)
shoes: VJ Supra
Coldham's PR - with Doglet which wasn't entirely easy but definitely lovely. A good hard tempo trot. Beautiful autumnal morning.
Thursday Nov 15, 2018 #
3 PM
Off-road running 45:20 [3] 8.0 km (5:40 / km)
A14 loop with Dog. Lovely afternoon and ran easy to ease out my legs.
Wednesday Nov 14, 2018 #
12 PM
Cycling tempo 15:00 [4] 8.41 km (1:47 / km)
slept:7.0
On a studio bike - increasing the tempo throughout.
Fitness training intervals 30:00 [5]
HIIT session at the gym - combining spinning, burpees and situps declining in number from 16 reps of each down to 1 (though I didn't get need that!). Very tough indeed.
Swimming warm up/down 11:53 [3] 0.5 km (23:46 / km)
Lovely cool down in the pool - body sore from session, but able to swim relaxed.
Tuesday Nov 13, 2018 #
12 PM
Fitness training tempo 20:00 [4] 4.1 km (4:53 / km)
weight:77.4kg
On the XT - starting on L11 and increasing through the effort to L17, maintaining 65rpm or so...
Strength & Conditioning intervals 30:00 [5]
Usual circuit of the fitness suite, ending with 10 mins on the step-machine reaching 848 steps (53 floors).
Off-road running warm up/down 6:25 [2] 1.0 km (6:25 / km)
Easy jog to the Rec and back...
Monday Nov 12, 2018 #
3 PM
Off-road running 1:00:42 [3] 11.0 km (5:31 / km)
slept:7.0
A14 loop extended to beyond by coming back via the Devil's Dyke... with my usual running companion who probably an extra 1K or so chasing pheasants in the first part of the run.