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Training Log Archive: FE

In the 7 days ending Aug 26, 2012:

activity # timemileskm+m
  Cycling5 4:25:27 64.7(4:06) 104.13(2:33)
  Pilates/yoga5 1:20:00
  Swimming2 45:00 0.68(1:05:50) 1.1(40:55)
  Running1 17:30 0.62(28:10) 1.0(17:30)
  Stretching/extensions2 10:00
  Warm Up1 10:00
  Total11 7:07:57 66.01 106.22

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Sunday Aug 26, 2012 #

Note

Removed stem spacers (25mm), drop from saddle to bars 50mm. Now flexible enough to touch palms on ground and could probably cope with a much bigger drop, but not possible with short legs on a medium compact frame. Hopefully will be over a second faster per mile.
2 PM

Cycling 51:00 [1] 8.2 mi (6:13 / mi)
shoes: Giant Defy 1

Ride with C. Woops! Found gap on front fork, won't make that mistake again when changing stem.
6 PM

Swimming 20:00 [3] 0.5 km (40:00 / km)

Lido - 10 x 50m - 60s rest. Started at 82s, later at 75s. Pulling better, perhaps due to office move "workouts".

Saturday Aug 25, 2012 #

Cycling 1:45:00 [2] 28.0 mi (3:45 / mi)
shoes: Giant Defy 1

WM Ride - Shackleford-Milford-Hydon-Hascombe-Godalming-Puttenham
Group split and despite waiting for punctures, still ended up on the best wooded rolling route. Easy pace was ideal for aching body,

Pilates/yoga 15:00 [1]

Friday Aug 24, 2012 #

Pilates/yoga 15:00 [1]

Calf not happy about yesterday's "weights" session. 4 hours of shifting filing cabinets & assembling heavy duty racking. On the plus side, new office is taking shape and there's even a shed for the bikes! 10 mins US.

Thursday Aug 23, 2012 #

Note

8 hours moving office. Shifting 2 tons of furniture and archive boxes from 1st floor to 1st floor with limited female help, Should have hired van plus man. Knackered!

Pilates/yoga 20:00 [1]

10 mins US.

Wednesday Aug 22, 2012 #

Cycling race 27:57 [5] 10.0 mi (2:48 / mi)
shoes: Giant Defy 1

CCC Normandy TT - 27.57 equalled PB. 20th from 31.
Lost around 10s with traffic and more windy than last week. Felt more comfortable and smoother on aerobars, easier on breathing but tougher on legs.

Cycling warm up/down 22:00 [3] 6.5 mi (3:23 / mi)
shoes: Giant Defy 1

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Unable to raise up comfortably on right leg, or drop over step. Stretching fine.

Tuesday Aug 21, 2012 #

7 PM

Cycling 43:00 [1] 7.0 mi (6:09 / mi)
shoes: Giant Defy 1

Newlands & Stoke Park with C. Getting faster, over 12 mph at the park.
8 PM

Cycling 16:30 [4] 5.0 mi (3:18 / mi)
shoes: Giant Defy 1

Quick ride twice round Stoke Park roads, including 2.8 miles in 7.30 at 90% effort.
11 PM

Stretching/extensions 5:00 [1]

Sore from running, gentle stretching.

Monday Aug 20, 2012 #

12 PM

Running 17:30 [1] 1.0 km (17:30 / km)

10 x 100m av 34s, walk back recovery. Nice and boring, with no issues.
Landing on forefoot, lifting feet only a few inches. 10 felt just right for starters.

Warm Up (Walking etc) 10:00 [1]

Swimming 25:00 [3] 0.6 km (41:40 / km)

8 x 60m av 92s, 60s rest. Plus 120m wu/wd. Concentrating on technique.
11 PM

Pilates/yoga 15:00 [1]

Calf very sore by evening. Precautionery icing and 10 mins US.

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