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Training Log Archive: Craig

In the 7 days ending May 27, 2018:

activity # timemileskm+mload
  Gym2 2:35:0054.3
  Cycling2 2:26:44 38.12(15.6/h) 61.35(25.1/h) 64641.4
  Running3 1:21:35 7.94(10:16) 12.78(6:23) 8714.7
  Total7 6:23:19 46.06 74.13 733110.3
  [1-5]7 6:22:39
averages - weight:71.6kg

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Sunday May 27, 2018 #

Event: NavDash 5, Swan Valley Adventure Centre
 
2 PM

Gym 2:00:00 [3]

Couldn't face more laps of KP with intermittent showers so headed to the gym instead. Started with 45min on the bike, average 150W with 4x1min efforts at 250W and 1 at 300W. Followed that with 15min on the elliptical thingy and 10min on the rower. Had a little walk outside to cool down then did some squats, bench press and a few other weights.

Saturday May 26, 2018 #

11 AM

Running 23:30 intensity: (15 @0) + (21:42 @1) + (1:29 @2) + (4 @3) 2.66 km (8:50 / km) +11m 8:39 / km
ahr:96 max:130 shoes: Brooks Ghost 10

Walked over to Rosalie Park, shuffle jogged around the ovals for 10 minutes and then walked home via the IGA. Achilles not feeling great but at least it didn't get any worse during or after running.
1 PM

Cycling 1:24:31 intensity: (10:20 @1) + (38:53 @2) + (31:11 @3) + (4:06 @4) + (1 @5) 33.36 km (23.7 kph) +348m
ahr:127 max:161

A few loops around KP taking it relatively easy. A few little showers but nothing too serious.

Thursday May 24, 2018 #

6 AM

Gym 35:00 [3]
weight:71.4kg

Pump with CC. Focus on biceps, triceps and shoulders today. Achilles very sore walking there and back but was fine for the gym session.

Wednesday May 23, 2018 #

6 AM

Running 23:41 intensity: (54 @1) + (14:50 @2) + (7:56 @3) + (1 @4) 4.46 km (5:18 / km) +38m 5:05 / km
ahr:127 max:145 weight:71.8kg shoes: Brooks Ghost 10

Short run in KP. Achilles sore from the start and got significantly worse after about 15 minutes. Sore walking afterwards.

Tuesday May 22, 2018 #

4 PM

Cycling 1:02:13 intensity: (25 @0) + (8:53 @1) + (17:10 @2) + (21:40 @3) + (12:26 @4) + (1:39 @5) 27.99 km (27.0 kph) +298m
ahr:132 max:194 shoes: Reid-CX

A couple of tRicky laps after work (20.32, 19.43). Put new stem and pedals on earlier in the day which made it a bit more comfortable. Felt much more efficient on the climbs with my shoes clipped to the pedals.
C • tRicky 1

Monday May 21, 2018 #

7 AM

Running 34:24 intensity: (9:23 @1) + (22:23 @2) + (2:32 @3) + (6 @4) 5.66 km (6:05 / km) +38m 5:53 / km
ahr:119 max:149 shoes: Brooks Ghost 10

Easy run in KP with Rachel plus some gentle drills and strides at the end and finishing at the IGA to get some bread and milk. Achilles not great, sore early, got better and was ok doing drills and strides then getting sore again by the time I got to the IGA.

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