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Training Log Archive: Chepls

In the 7 days ending Feb 8, 2009:

activity

time

miles

Road

4:11:00

32.03

(7:50)

51.55

(4:52)

Unspecified

3:45:00

Bike

1:21:10

Grass

38:50

6.34

(6:08)

10.2

(3:48)

Total

9:56:00

38.37

61.75

2:54

0:00

» now

Sunday Feb 8, 2009 #

Road (Steady) 35:00 [3] 7.8 km (4:29 / km)

Steady run back from BUCS party. No buses or taxis seemed to be running so had a good run back in the snow.

Unspecified long (Clash) 1:15:00 [3]

75 mins round Clash. Broke my pole 15 mins in. Rest was hard work as there was 1 m of snow and only a short pisted section. Never experienced conditions like these in the NE.

Saturday Feb 7, 2009 #

Unspecified (Mostly Classic) 2:30:00 [3]

25km round hazlehead park. 1hr break in the middle for lunch. 1 foot of snow and what a day. Got a wee bit slippery towards the end. No tracks so progress was slow.

Road (Steady) 24:00 [3] 5.6 km (4:17 / km)
shoes: Mizuno Wave Rider 11 (1)

Run back from hazlehead. So much faster and, even with the snow, still beats XC skiing.

Friday Feb 6, 2009 #

Bike warm up/down 20:00 [1]

Bike tempo (1km TT) 1:10 [5]

1km TT. Post respiratory training. Respiratory training = waste of time. Saying that my TT time improved by 4s but that could have been due to the thousand other factors.
Anyway easy rest day today for the BUCS tomorrow..oh no, wait, they're cancelled. Bring on XC skiing.

C • xc canceled due to snow? bu... 3

Thursday Feb 5, 2009 #

Bike warm up/down 20:00 [2]

Note

Free Weights. Medium Intensity. 50kg Hang Cleans, 40kg OH squats, 40kg Single leg lunge squats, SL deadlifts, Rollouts, Hanging leg raises.

Bike warm up/down 20:00 [2]

Road warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Mizuno Wave Rider 11 (1)

Road intervals (5x600m) 17:00 [4] 3.5 km (4:51 / km)
shoes: Mizuno Wave Rider 11 (1)

5x600m. ~110s rec. 1.50,1.47,1.47,1.47,1.43 (big lorry got in the way so I had to cut the corner). Icy. Got my first bit of excitement on the Weegi streets today but unfortunately from some pissed Germans. I came here for the NEDS so where are they?

C • awritebigmon nicknacknowana... 2

Wednesday Feb 4, 2009 #

Road warm up/down 45:00 [2] 9.25 km (4:52 / km)
shoes: Mizuno Wave Rider 11 (1)

run to and back from Garscube

Grass tempo 38:50 [4] 10.2 km (3:48 / km)
shoes: Adidas Spikes

10km Tempo run on grass and snow round Garscube. A wee test to check that legs and spikes are working for Saturday. Splits 2.6k loop 10.25, 4x1.9k loop 7.10, 7.07, 7.09, 6.59

Tuesday Feb 3, 2009 #

Road warm up/down 40:00 [1] 7.4 km (5:24 / km)
shoes: Mizuno Wave Rider 11 (1)

Note

Free Weights. Medium-Hard Intensity. 60kg Cleans, 80kg Squats, SL Deadlifts, Pull-ups.

Road warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Mizuno Wave Rider 11 (1)

Road hills (10x1min) 30:00 [4] 7.0 km (4:17 / km)

10x 1 min hills in the Clyde tunnel. 2 min recovery run back down. Good session, paced well. Finished with probably enough energy to spare for another 5. Will bank those 5 for the BUCS this Saturday.

Monday Feb 2, 2009 #

Note
(rest day)

Snowed in...

Bike warm up/down 20:00 [2]

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