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Training Log Archive: WillRigg

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Cross training7 10:08:00
  Maintenance 4 1:40:00
  Running1 12:00 1.45(8:17) 2.33(5:09)
  Total7 12:00:00 1.45 2.33
  [1-5]7 10:20:00

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Sunday Jan 15, 2017 #

Cross training 30:00 [2]

Arthurs seat, did one lap, got a flat, went home (forgot pump).

Nipping pain in Achilles walking around the flat this morning?! how has this occurred from cycling...maybe from saddle to high? wasn't too bad when on the seat but could feel it a little.

(rest day)

Saturday Jan 14, 2017 #

Cross training 2:43:00 [2]

80km out to North Berick and back. Such a faff getting out of of Portobello this morning, in ques for ages and getting stuck at the lights every minute. However once out on the coast road started feeling pretty good, took 2 gels with me but didn't use any to get some good fat burning going... this did mean i started to feel slightly bonky coming back through Portobello and I definitely didn't have much elastic in my legs at this point! But sure got through it fine enough. Pretty headwindy on the way back but not that ridiculous. Strava wouldn't work on my phone an Garmin was dead so time just from when i looked at the time when i left and when i got back.

RIP Sainsburys cookies

Friday Jan 13, 2017 #

Cross training 50:00 [2]

Uni and back with Jack, easy day.

Maintenance 20:00 [0]

Thursday Jan 12, 2017 #

Cross training 1:00:00 intensity: (30:00 @1) + (30:00 @4)

Uphill progressive ride with 10s bursts in majorca, was quite warm and enjoyable.

Followed by 30mins watching second half of silent witness, quite dull.

Maintenance 30:00 [0]

Stretching and conditioning.

Wednesday Jan 11, 2017 #

Cross training 50:00 [2]

To uni and back with Jack. Filthy headwind on the way out, on my old bike, definitely needs a service!

Cross training 45:00 [2]

On the turbo watching Silent Witness not keen for a ride after 25mph winds.

Tuesday Jan 10, 2017 #

Running 12:00 [2] 2.33 km (5:09 / km)

Felt perfect for 6 mins and completely loose but then started getting achey feeling again... was a bit optimistic anyway. Stretching does seem to be working but definitely need some more rest. Will get another physio appointment.


Cross training 1:10:00 intensity: (24:00 @2) + (46:00 @3)

GCN fartlek session
7 x 3min going up through the gears from 110-50rpm
6 x 4min going down through the gears
1min all out 110rpm

not really getting HR up but give legs a good burn on lower gears.

Maintenance 30:00 [0]

Stretching and conditioning
3 x 10 clams
3 x 10 calf raises
monster band walks
sit ups and press ups - 35 continous

Monday Jan 9, 2017 #

Cross training 2:20:00 [2]

60-65k out and back along the coast road with Jack and Will. Solid pace out but on the way back Will took the grand title of Wilberto Bonkador, never seen a man move so slowly in my life. Me and Jack did all the work into the wind but he was still dying, so the pace on the way back was very pedestrian. Still though a great ride and really enjoyed it!


Knee feeling noticeably better after big stretch last night, may go up to the camp tomorrow...

Maintenance 20:00 [0]

Stretching session.

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