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Training Log Archive: Chepls

In the 7 days ending Jul 19, 2009:

activity # timemileskm+m
  Bike4 9:20:00
  Road4 2:40:00 20.26(7:54) 32.6(4:54)
  Total7 12:00:00 20.26 32.6

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MoTuWeThFrSaSu

Sunday Jul 19, 2009 #

Bike long (Tour de weege. Stage 4) 2:30:00 [3]

Time trial stage. Glasgow to edinburgh along A89. 50 miles

Saturday Jul 18, 2009 #

Bike long (Tour de Weege. Stage 3) 4:20:00 [3]

West End out to Kirkentilloch then Falkirk then Linlithgow then Beecraigs for a Soreen stop. Then Westfield then Airdrie then back to a big plate of Fannyeaters. 68 miles.

Friday Jul 17, 2009 #

Road warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno Wave Rider 11 (2)

Road intervals (12x 100m) 12:00 [4] 2.4 km (5:00 / km)
shoes: Mizuno Wave Rider 11 (2)

12x 100m on bella track sprinting the straights and jogging the bends.

Thursday Jul 16, 2009 #

Road warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: Mizuno Wave Rider 11 (2)

Note

Free Weights - 55 kg cleans, 65 kg squats, 40 kg rows, SL deadlifts, CLR leg raises, MB sit ups, calf lifts.

Road (Steady run) 45:00 [3] 10.5 km (4:17 / km)
shoes: Mizuno Wave Rider 11 (2)

Down Byres road along Kelvin River, through Anniescross and back through Partick.

Wednesday Jul 15, 2009 #

Bike long (Tour de Weege. Stage 2) 1:45:00 [3]

Yorkhill to bearsden to torrance to lennoxtoon 1 rep of crow road up to car park than back to lennoxtoon to strathblane to bearsden and back. 31 miles.

Tuesday Jul 14, 2009 #

Note

Free Weights - 50 kg hang cleans, 40 kg press, 50 kg lunges, SL deadlifts, candlesticks, 1 arm kettle bells, pull ups.

Road warm up/down 15:00 [3] 3.2 km (4:41 / km)
shoes: Mizuno Wave Rider 11 (2)

Road warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Wave Rider 11 (2)

Road intervals (6x 800m) 25:00 [4] 4.8 km (5:12 / km)
shoes: Mizuno Wave Rider 11 (2)

5x 800m + 2x 400m down on track. Ran the first 800m at the Eritreans 7 lap pace in 2.22. Rest of the 800m were slower. Recovery was between 90s and 2 mins.

Bike 45:00 [2]

down to track and back

Monday Jul 13, 2009 #

Road tempo (VO2max test) 18:00 [4] 4.0 km (4:30 / km)
shoes: Asic DC Racer

VO2max test up to 18 km/hr. Working far harder at 18 then previously. HR 190.
C • Result ? 11

Road warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asic DC Racer

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