Training Log Archive: jgreen

In the 7 days ending Nov 17, 2012:

activity

time

miles

cycle

1:56:00

22.37

(5:11)

36.0

(3:13)

run

1:10:24

10.63

(6:38)

17.1

(4:07)

Total

3:06:24

32.99

(5:39)

53.1

(3:31)

averages - sleep:5 weight:77.8kg

1:33

0:00

run 40:09 [3] 9.3 km (4:19 / km)
slept:5.0 weight:77.8kg shoes: inov8 roadx 255 silver/blue

time trial
7,8km in 31.13 about 4 min/km
nice run with to others - started slow and finished hard. dropped them in the last 400m...

cycle 18:00 [3] 6.0 km (3:00 / km)

cycle to time trial

cycle 35:00 [3] 10.0 km (3:30 / km)

cycle home from time trial

run (track) 15:15 [3] 4.8 km (3:11 / km)
shoes: inov8 f-lite 230 purple

1 mile warm up
2 sets of 6x400
1 mile warmdown
80
75
75
75
74
75

80
78
78
78
76
71

run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 roadx 255 silver/blue

cycle 28:00 [3] 10.0 km (2:48 / km)

cycle to track

cycle 35:00 [3] 10.0 km (3:30 / km)

cycle back from track