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Training Log Archive: GD44

In the 7 days ending Jun 10, 2019:

activity # timemileskm+m
  Commute8 3:44:19 42.16 67.86 141
  MTB3 3:05:34 20.67(6.7/h) 33.26(10.8/h) 820
  Running6 2:42:29 17.34(6.4/h) 27.91(10.3/h) 391
  Conditioning1 1:10:00
  Walking1 8:18 0.35(2.5/h) 0.56(4.1/h) 40
  Total15 10:50:40 80.52 129.59 1393
  [1-5]15 8:25:18

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TuWeThFrSaSuMo

Monday Jun 10, 2019 #

8 AM

Commute 45:00 [1]

Kyla Nunn Group Session

Sunday Jun 9, 2019 #

Event: BMBO Event 6 - The Tywi Forest
 
7 AM

Running 7:51 [1] 0.85 km (6.5 kph) +18m

Putting out CPs for MBO.

4 PM

Running 12:29 [1] 2.01 km (9.7 kph) +10m

Putting out CPs for MBO

MTB 8:16 [1] 1.36 km (9.9 kph) +15m

Putting out CPs for MBO

Saturday Jun 8, 2019 #

10 AM

Running 12:59 intensity: (7:09 @0) + (4:56 @1) + (54 @3) 2.13 km (9.8 kph) +45m
ahr:119 max:135

Putting out CPs for MBO

Running 17:32 intensity: (10:26 @0) + (6:54 @1) + (12 @3) 2.02 km (6.9 kph) +27m
ahr:104 max:145

Putting out CPs for MBO

MTB 49:16 intensity: (26:20 @0) + (21:01 @1) + (58 @2) + (57 @3) 5.16 km (6.3 kph) +226m
ahr:113 max:154

Putting out CPs for MBO

1 PM

Walking 8:18 intensity: (6:23 @0) + (1:55 @1) 0.56 km (4.0 kph) +40m
ahr:96 max:144

Putting out CPs for MBO

Running 11:55 intensity: (8:28 @0) + (3:21 @1) + (6 @3) 1.23 km (6.2 kph) +25m
ahr:108 max:144

Putting out CPs for MBO

4 PM

MTB 39:19 intensity: (27:08 @0) + (11:15 @1) + (56 @3) 10.97 km (16.7 kph) +148m
ahr:110 max:142

Putting out CPs for MBO

MTB 1:28:43 intensity: (59:28 @0) + (27:07 @1) + (2:08 @3) 15.76 km (10.7 kph) +432m
ahr:111 max:146

Putting out CPs for MBO

Friday Jun 7, 2019 #

7 AM

Commute 25:47 [1] 10.49 km (2:28 / km) +13m 2:27 / km
ahr:113 max:127

Ride to work

6 PM

Commute 24:42 [1] 9.74 km (2:32 / km) +26m 2:30 / km
ahr:105 max:128

Ride home from work

Thursday Jun 6, 2019 #

7 AM

Commute 26:36 intensity: (25:58 @1) + (9 @2) + (29 @3) 10.6 km (2:31 / km)
ahr:113 max:125

RTW

Note

First time under 12 stone for a long time! Next target is 75kg which is 11st 11lbs. :-) 75kg is my target racing weight for ITERA as that's what I was in previous ARs when I was training successfully and was fit.

I was 12st 17lb at the end of April when I came back from Amalfi Coast but that was a spike in weight due to drinking/eating for Dawn's 40th holiday week.
6 PM

Commute 27:03 intensity: (25:41 @1) + (1:08 @2) + (14 @3) 10.69 km (2:32 / km) +26m 2:30 / km
ahr:109 max:134

Ride home from work

Wednesday Jun 5, 2019 #

8 AM

Commute 26:46 intensity: (25:28 @1) + (1:08 @2) + (10 @3) 10.56 km (2:32 / km) +6m 2:32 / km
ahr:113 max:127

RTW

4 PM

Commute 11:32 [1] 3.98 km (2:54 / km)
ahr:103 max:121

Cardiff Bay Office to Pilates Studio (Canton)

Commute 16:48 [1] 5.16 km (3:16 / km) +25m 3:11 / km
ahr:94 max:121

Ride from Pilates Studio (Canton) to ROath Park.

5 PM

Conditioning (Pilates) 1:10:00 [1]

Cardiff Pilates Studio

One-to-one with Kyla

Lots of hamstring work!

6 PM

Running (Park O) 39:28 intensity: (36:07 @1) + (1:22 @2) + (1:59 @3) 7.52 km (11.4 kph) +84m
ahr:135 max:151

SWOC Park O

Stiff hamstrings from last night's runs and the Pilates which was hamstring intensive.

Missed a control and went off the map too!

Commute 20:05 intensity: (18:10 @1) + (1:06 @2) + (49 @3) 6.64 km (3:01 / km) +46m 2:55 / km
ahr:110 max:130

Roath Park to Whitchurch

Tuesday Jun 4, 2019 #

6 PM

Running 1:00:15 intensity: (7:56 @1) + (39:38 @2) + (9:34 @3) + (3:07 @4) 12.14 km (12.1 kph) +182m
ahr:136 max:157

Whitchurch>Rhiwbina>Blaengwynlais>Castell Coch>Tongwynlais>Taff Trail>Whitchurch

Again felt strong. Maybe the Pilates is having a positive effect.

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