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Training Log Archive: Cruachan

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m
	Cycling	6	5:14:57	86.43	(3:39)	139.09	(2:16)
	Off-road running	6	3:33:06	24.85	(8:34)	40.0	(5:20)	40
	Hiking	2	2:08:00	9.94	(12:52)	16.0	(8:00)
	Fitness training	3	1:30:00	7.5		12.07
	Walking	2	1:21:00	5.28	(15:20)	8.5	(9:32)
	Strength & Conditioning	2	1:20:00
	Running	2	1:10:45	8.26	(8:34)	13.3	(5:19)	80
	Terrain training	1	51:50	6.21	(8:21)	10.0	(5:11)	200
	Swimming	2	44:24	1.46	(30:24)	2.35	(18:54)
	Total	22	17:54:02	149.94		241.31		320
averages - sleep:6.9 weight:77.4kg

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Friday Nov 30, 2018 #

7 AM

Running 29:17 [3] 6.0 km (4:53 / km) +40m 4:43 / km
slept:7.3

From city centre out into Newtown and back... Nice to open lungs and stretch legs.

Thursday Nov 29, 2018 #

Note
(rest day)

Long day of committees and meetings - tied from gig & late one the night before too.

Wednesday Nov 28, 2018 #

Note
(rest day)

Early drive to Birmingham ahead of long day for NAHT.

Tuesday Nov 27, 2018 #

6 AM

Cycling intervals 50:00 [4] 26.7 km (1:52 / km)
slept:6.5

Long day in London Town so got to gym early for tempo intervals: 3 x 10mins wth 4 mins rec: 5.8k, 5.9k, 5.88k. Nice and tough and sweaty!

Monday Nov 26, 2018 #

5 PM

Running 41:28 [2] 7.3 km (5:41 / km) +40m 5:32 / km
slept:7.5

Lovely early evening run from Prior up to the end of Heath Rd and back, with the Doglet. Even though we were on the roads, she managed to find every puddle along the roadside!

Sunday Nov 25, 2018 #

Event: Rowney Warren event

10 AM

Cycling warm up/down 16:20 [3] 5.94 km (2:45 / km)

Before and after...

Cycling tempo 30:00 [4] 14.04 km (2:08 / km)

Time trial at threshold pace - using new loop - Reach - Prior . Bobbly roads made it interesting. Good effort.

Saturday Nov 24, 2018 #

11 AM

Off-road running 58:27 [3] 11.0 km (5:19 / km) +40m 5:13 / km
slept:7.1

Lovely run to the A14 then back along the Dyke home - with Doglet.

Thursday Nov 22, 2018 #

Note
slept:6.5

Long day - Hrads forum and parish council.

Wednesday Nov 21, 2018 #

7 AM

Walking 53:00 [1] 5.5 km (9:38 / km)

Nice trot around the village before work.

Tuesday Nov 20, 2018 #

3 PM

Fitness training warm up/down 12:00 [3] 2.07 km (5:48 / km)
slept:7.1

On the XT...

Fitness training intervals 28:00 [5] 5.9 km (4:45 / km)
max:170

VO2 max intervals: 5 x 4 mins (2 mins): L16 and L10 for recovery. Kept pace over 70rpm and going well.

Monday Nov 19, 2018 #

8 AM

Swimming tempo 32:31 [4] 1.85 km (17:35 / km)
slept:7.4

Good strong tempo swim - breaking the distance into 6 x 250m with a short recovery after each block: 5.23, 5.25, 5.28, 5.24, 5.25, 5.23.

Sunday Nov 18, 2018 #

1 PM

Cycling warm up/down 20:00 [3] 8.83 km (2:16 / km)
slept:7.3

From home to Burwell and then easy from Prior to Commercial End & back...

Cycling intervals 40:00 [4] 17.37 km (2:18 / km)

3 x 10 mins (5 mins easy): 4.59k (difficult into wind on Heath Rd to Lacey's), 5.3K (better on Heath Rd return), 5.2K (Burwell to Prior via Reach). Felt pretty strong.

Saturday Nov 17, 2018 #

8 AM

Off-road running warm up/down 22:25 [2] 4.0 km (5:36 / km)
slept:7.5 shoes: VJ Supra

Before and after the PR.

9 AM

Off-road running tempo 19:47 [4] 5.0 km (3:57 / km)
shoes: VJ Supra

Coldham's PR - with Doglet which wasn't entirely easy but definitely lovely. A good hard tempo trot. Beautiful autumnal morning.

Thursday Nov 15, 2018 #

3 PM

Off-road running 45:20 [3] 8.0 km (5:40 / km)

A14 loop with Dog. Lovely afternoon and ran easy to ease out my legs.

Wednesday Nov 14, 2018 #

12 PM

Cycling tempo 15:00 [4] 8.41 km (1:47 / km)
slept:7.0

On a studio bike - increasing the tempo throughout.

Fitness training intervals 30:00 [5]

HIIT session at the gym - combining spinning, burpees and situps declining in number from 16 reps of each down to 1 (though I didn't get need that!). Very tough indeed.

Swimming warm up/down 11:53 [3] 0.5 km (23:46 / km)

Lovely cool down in the pool - body sore from session, but able to swim relaxed.

Tuesday Nov 13, 2018 #

12 PM

Fitness training tempo 20:00 [4] 4.1 km (4:53 / km)
weight:77.4kg

On the XT - starting on L11 and increasing through the effort to L17, maintaining 65rpm or so...

Strength & Conditioning intervals 30:00 [5]

Usual circuit of the fitness suite, ending with 10 mins on the step-machine reaching 848 steps (53 floors).

Off-road running warm up/down 6:25 [2] 1.0 km (6:25 / km)

Easy jog to the Rec and back...

Monday Nov 12, 2018 #

3 PM

Off-road running 1:00:42 [3] 11.0 km (5:31 / km)
slept:7.0

A14 loop extended to beyond by coming back via the Devil's Dyke... with my usual running companion who probably an extra 1K or so chasing pheasants in the first part of the run.

Sunday Nov 11, 2018 #

11 AM

Cycling 1:19:50 [3] 31.7 km (2:31 / km)
slept:6.5

Lovely morning so got out for a steady ride, pushing pace when I felt like it. Included some grass sections in Cambridge. Route was - Lode, Stow, Fen D, river to Jesus Green and back via Newmarket Rd. Tough into the breeze on the way out.

Saturday Nov 10, 2018 #

Note
(injured) (rest day)

Calf was a little tender and decided to have a resty watching the rugby/sport with Doglet.

Friday Nov 9, 2018 #

2 PM

Hiking 1:03:00 [2] 8.0 km (7:53 / km)
slept:7.5

Home to work but got out for trot around A14 loop. Lovely in spite of the rain.

Thursday Nov 8, 2018 #

Note
slept:7.0 (injured) (rest day)

Calf sore from walk so had an easier day.

Wednesday Nov 7, 2018 #

4 PM

Hiking 1:05:00 [2] 8.0 km (8:08 / km)
slept:6.0

Jog/walked the A14 loop with Doglet. Calf sore and tight but managed the effort okay. Lovely after meetings day.

Tuesday Nov 6, 2018 #

5 PM

Walking 28:00 [1] 3.0 km (9:20 / km)

After long day in the car, walked from Gilbert Rd to IVC.

Monday Nov 5, 2018 #

Note
(injured) (rest day)

Calf stiff and sore.

Sunday Nov 4, 2018 #

12 PM

Terrain training hills 51:50 [3] 10.0 km (5:11 / km) +200m 4:43 / km
(injured)

Ahead of Dylan's football game, ran around UEA woods and then multiple laps of the hill outside Colman House. Was really enjoying it until left calf tightened and got sore. Painful by the evening.

Saturday Nov 3, 2018 #

10 AM

Cycling 1:03:47 [3] 26.1 km (2:27 / km)
slept:6.1

Cracking ride - Reach, Burwell, Wicken Fen, Upware... faster earlier on then onto gravel around the Fen and into the wind for last 6 miles.

Friday Nov 2, 2018 #

Note
slept:7.3 (rest day)

Felt tired so had a rest day.

Thursday Nov 1, 2018 #

4 PM

Strength & Conditioning 50:00 [2]

Seems a bit odd to add this, but given the effort exerted, not a problem in my book! Shifted 1m3 of logs from drive into the log store - solo and quickly before the rain returned.

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