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Training Log Archive: Shminty

In the 7 days ending May 12:

activity # timemileskm+m
  Cycling8 11:43:39 37.51 60.37
  Strength and Conditioning3 1:30:00
  Cross Trainer2 47:00
  Total12 14:00:39 37.51 60.37

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Sunday May 12 #

9 AM

Cycling 29:00 [5]

Wattbike
21x40on/20off
MaxHR 182

5x3mins, 1min off
MaxHR 184

Cycling 41:00 [1]

6 PM

Cycling 30:00 [1]

Saturday May 11 #

9 AM

Cycling 3:34:00 [1]

Loop south of Edinburgh with Q. Back roads and bike paths mainly. Almost to West Linton, then across to the reservoir. Stopped at Whitmuir cafe.
5 PM

Strength and Conditioning 40:00 [1]

Again not sure which day, but this is what i did in second session this week.

Double leg. Not full but maybe more than half squat. 42.5, 50, 57.5

Calf. Double
35, 42.5, 45?

Hamstrings
15, 17.5, 20

Glutes
20, 30, 30

Quads
20, 22.5, 22.5

Left leg squat 8kg

Lunge into left leg 8kg

Friday May 10 #

8 AM

Cycling 29:00 [5]

Wattbike
21x40on/20off
MaxHR 185

5x3mins, 1min off
MaxHR 181

Pools of sweat around me.

Surprised how high I managed to get HR. Maybe highest ever on a bike? Though not at highest for long, just towards end of each block.

Cycling 53:00 [1]

6 PM

Cross Trainer 6:00 [5]

2x3mins
Test. Bit worse straight after than biking.

Cross Trainer 31:00 [1]

Thursday May 9 #

8 AM

Cycling 1:43:58 [1] 30.61 km (3:24 / km)

Galston loop. West towards Kilmarnock, back along the old railway, before a loop to the south. Going south was pleasant.

Bit stressed today. Early start, bike issues. Was half an hour in before I realised I hadn't put my helmet on!
7 PM

Cross Trainer 10:00 [1]

XT test?

Strength and Conditioning 40:00 [1]

Trying out the gym machines.
Think it was today - at least I'm fairly sure I went twice this week.

Quads 20kg
Glutes 20kg
Hamstrings 15kg
Calves

Left leg squat 4kg
Lunge into left leg 8kg

Seated leg press
- double leg, full depth 20kg, 2 sets. Not sure this is best, feeling a little pinch and last time with this injury thought full depth squats weren't great. Try half next time.
- calf. Single. 2.5kg. double 37, could do more

Wednesday May 8 #

7 AM

Cycling 30:00 [2]

Spinning Bike
Seemed to do some light intervals 40/20s (late updated log).
7 PM

Cycling 1:13:00 [1]

BoA, Dunblane, Doune, BoA

Tuesday May 7 #

11 AM

Cycling 1:40:41 [1] 29.76 km (3:23 / km)

Out to Musselbrugh and around the lagoons, almost to Prestonpans.

Monday May 6 #

Strength and Conditioning 10:00 [1]

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