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Training Log Archive: simonw

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Running6 87:38:49 225.22(23:21) 362.46(14:31) 9679
  Mountain biking4 9:58:29 67.37(6.8/h) 108.42(10.9/h) 2336
  Treadmill3 54:03 5.97(9:03) 9.61(5:38) 12
  Weight training1 40:00
  Circuit training1 30:00
  Total14 99:41:21 298.56 480.48 12027
  [1-5]14 99:03:30

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Friday Sep 23, 2016 #

8 PM

Running 82:14:11 [2] 192.88 mi (25:35 / mi) +9074m 22:19 / mi
shoes: Inov8 Race Ultra 290 Gy/Rd

King Offa's Dyke race.
A whole new level of pain and sleep depravity. UTMB wasn't this difficult. Then again it is Wales with Welsh terrain and weather.
C • Why?!?! 1

Tuesday Sep 20, 2016 #

Circuit training 30:00 [3]
shoes: Inov8 Trailroc 255 4 Gy/Bu

Don't know what to call it but I'll go with circuit training.
In reality it was 7 old blokes doing a T25 exercise class in front of a macbook in the games room on a jack up boat attached to a offshore windfarm substation 22 miles off the Norfolk coast..
Made a change anyway. The all inclusive arrangements don't help.

Sunday Sep 18, 2016 #

11 AM

Mountain biking 2:08:01 [3] 8.76 mi (4.1 mph) +700m
shoes: Stanton Switchback 631

Eastridge and Snailbeach ride with Henry.
Years since I've ridden Eastridge. Forgotten how good it was. A real full susser job though

Friday Sep 16, 2016 #

1 PM

Running 44:50 [3] 4.76 mi (9:25 / mi) +63m 9:03 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Towpath loop with dog

Thursday Sep 15, 2016 #

5 PM

Treadmill 8:52 intensity: (1:12 @0) + (29 @1) + (1:10 @2) + (2:08 @3) + (1:56 @4) + (1:57 @5) 0.92 mi (9:38 / mi) +12m 9:16 / mi
ahr:136 max:178 shoes: Inov8 Trailroc 255 4 Gy/Bu

Treadmill in the sea again

Tuesday Sep 13, 2016 #

5 PM

Treadmill 30:11 intensity: (22 @0) + (8 @1) + (39 @2) + (20:07 @3) + (8:55 @4) 3.55 mi (8:30 / mi)
ahr:140 max:164 shoes: Inov8 Trailroc 255 4 Gy/Bu

Treadmill again. managed 30 minutes but a bit faster than last night. A few weights afetr

Monday Sep 12, 2016 #

5 PM

Running 45:12 intensity: (6 @0) + (32 @1) + (8:54 @2) + (34:42 @3) + (58 @4) 4.81 mi (9:24 / mi)
ahr:133 max:163 shoes: Inov8 Trailroc 255 4 Gy/Bu

Treadmill on the Atlantic Amsterdam jack up. Noisy as fuck but a nice sea view that quickly got old. Couldn't make the hour...

Sunday Sep 11, 2016 #

9 AM

Running 1:47:08 intensity: (33 @0) + (3:38 @1) + (31:59 @2) + (1:09:16 @3) + (1:42 @4) 9.88 mi (10:51 / mi) +388m 9:40 / mi
ahr:130 max:152

Monday Sep 5, 2016 #

Weight training 40:00 [3]
shoes: Inov8 F-lite 240 Bk/Wh

Hotel gym in Maidstone. Shoulder about 80% right.

Treadmill 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Inov8 F-lite 240 Bk/Wh

Destroyed my soul. managed 10 minutes. Did some weights then tried again. Couldn't get past 5 on the second go. Red hot in there. Ridiculous.

Sunday Sep 4, 2016 #

10 AM

Running 44:09 intensity: (10 @0) + (2:47 @1) + (6:23 @2) + (34:39 @3) + (10 @4) 4.75 mi (9:18 / mi) +57m 8:58 / mi
ahr:132 max:149 shoes: Inov8 Terraclaw 250 Rd/Bk

With Fly on towpath loop. All fine and steady apart from Fly rolling in shit.
3 PM

Mountain biking 2:32:47 intensity: (7:26 @0) + (25:56 @1) + (1:02:00 @2) + (46:40 @3) + (10:45 @4) 21.12 mi (8.3 mph) +528m
ahr:123 max:159 shoes: Stanton Switchback 631

With Henry. More of a XC ride. Good one. Bit muddy.

Saturday Sep 3, 2016 #

4 PM

Running 1:23:19 intensity: (9 @0) + (2:01 @1) + (14:46 @2) + (1:06:10 @3) + (13 @4) 8.14 mi (10:14 / mi) +97m 9:52 / mi
ahr:134 max:149 shoes: Inov8 Terraclaw 250 Rd/Bk

The old towpath, teddesly, Staffs way route.
No dogs to be seen but very inquisitive cows in Bednall left me a bit nervous and a wasp presumably on it's last days of flight found it's way into my t-shirt and stung me in the armpit.

Friday Sep 2, 2016 #

2 PM

Mountain biking 3:15:18 intensity: (19:41 @0) + (42:36 @1) + (52:50 @2) + (59:40 @3) + (20:31 @4) 23.22 mi (7.1 mph) +582m
ahr:121 max:164 shoes: Stanton Switchback 631

Ridin'. Nothing to report
C • The calm before the dog att... 1

Thursday Sep 1, 2016 #

5 PM

Mountain biking 2:02:23 intensity: (8:12 @0) + (23:05 @1) + (31:45 @2) + (42:38 @3) + (16:14 @4) + (29 @5) 14.27 mi (7.0 mph) +526m
ahr:125 max:174 shoes: Stanton Switchback 631

Ride with Henry.
Boxer dog chased me all the way from stepping stones to turn off to switchbacks before I gave up and had to start throwing stuff at it because it was going to start going after a horse.
Nice ride apart from that . Trails riding great and shoulder is increasingly more mobile.

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