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Training Log Archive: FE

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Stretching/extensions21 3:43:00
  Cycling3 1:29:00 23.3(3:49) 37.5(2:22) 340
  Rehab9 1:10:00
  Mountain biking1 28:30 5.0(5:42) 8.05(3:33) 160
  Running1 20:00 1.24(16:06) 2.0(10:00)
  Total25 7:10:30 29.54 47.54 500

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Thursday Oct 31, 2013 #

Cycling 10:00 [3] 2.7 mi (3:42 / mi) +40m 3:32 / mi
shoes: Giant Defy 1

Back from garage to home. Took ibu afterwards.

Wednesday Oct 30, 2013 #

Note

Had a bad night's sleep (dog had been hit by a car) and must have slept in odd position as I could barely walk on either leg when I woke. Not a great day, turns out the dog needs surgery and it's not insured!!

Monday Oct 28, 2013 #

Note

No stretching, calf mildly aggravated by weekend rides, usually takes 48 hours to flair up.

Sunday Oct 27, 2013 #

Cycling 1:14:00 [4] 19.6 mi (3:47 / mi) +300m 3:36 / mi
ahr:147 max:169 shoes: Giant Defy 1

Send-W Horsley-up Greendene-down Staples - 25 av wind, 45 gusts (supposed to be calm before storm!!?)
Wild, windy and plenty of puddles and leaves, good fun and glad of high hedges on the gale swept descent of Staples. HR over threshold for the last 40 mins, mainly uphill and into the wind and felt unusually comfortable. Got home and found the rear brake was rubbing!

Saturday Oct 26, 2013 #

Mountain biking 28:30 [2] 5.0 mi (5:42 / mi) +160m 5:11 / mi
max:153 shoes: Giant XTC

Newlands via golf club, back across Newlands.
Collected "new" xc mtb and immediately took it out for a ride in the twilight, without helmet or lights. Fun, hope it stays dry tomorrow.
The seller bought the frame and built up the bike for xc racing - 6 year old XTC aluminium frame, new cassette and f & b derailleurs, newish disc brakes, decent s/hand crankset and an expensive s/hand front fork. Weighs around 11kgs with race tyres, runs well, gears are far smoother than my road bike, just needs race tyres on and a fit competent rider!
C • Careful 2

Friday Oct 25, 2013 #

Stretching/extensions 15:00 [3]

am two legged raise, single ext - 15 then 12.

Thursday Oct 24, 2013 #

Stretching/extensions 12:00 [3]

am - usual, evening - unusually sore stopped after a couple.

Wednesday Oct 23, 2013 #

Stretching/extensions 16:00 [3]

15 each am & pm

Tuesday Oct 22, 2013 #

Stretching/extensions 10:00 [3]

14 without a rest. No time in evening.

Monday Oct 21, 2013 #

Stretching/extensions 10:00 [3]

No time for evening set.

Sunday Oct 20, 2013 #

Stretching/extensions 18:00 [3]

am - 15 exts each, pm - 12 each.

Saturday Oct 19, 2013 #

Stretching/extensions 12:00 [3]

Friday Oct 18, 2013 #

Stretching/extensions 12:00 [3]

Just 2 rests.

Thursday Oct 17, 2013 #

Stretching/extensions 18:00 [3]

Making progress, 15 single leg drops each with 3 rests.

Wednesday Oct 16, 2013 #

Stretching/extensions 15:00 [2]

Tuesday Oct 15, 2013 #

Stretching/extensions 8:00 [2]

Monday Oct 14, 2013 #

Stretching/extensions 12:00 [2]

Entered RideLondon 2014 today using deferred 2013 entry.

Sunday Oct 13, 2013 #

Stretching/extensions 5:00 [2]

Including double leg and some shallow single leg drops.
Neck greatly improved, gardening did more good than harm.

Cycling 5:00 [1] 1.0 mi (5:00 / mi)

Tried out XS mtb for N without a helmet (good buy). Got plenty of less than admiring stares.

Saturday Oct 12, 2013 #

Note

Spent 3 hours mainly on a ladder cutting ivy off the side of the house with a pair of secateurs. Great work out for calves and thumb!

Friday Oct 11, 2013 #

Stretching/extensions 5:00 [2]

Rehab 5:00 [1]

Lacked motivation this week apart from trying to buy cheap and reliable ebay MTBs for the family, 1 down 2 to go.

Wednesday Oct 9, 2013 #

Stretching/extensions 5:00 [2]

Rehab 5:00 [1]

Neck/back misalignment has flared up yesterday, may have found out what triggers it.

Monday Oct 7, 2013 #

Stretching/extensions 5:00 [2]

Rehab 5:00 [1]

Sunday Oct 6, 2013 #

Running 20:00 [1] 2.0 km (10:00 / km)

Rewell - Southdowns - Walked and shuffled round yellow shadowing N. Quite sore, glad it wasn't faster!

Rehab 5:00 [1]

Saturday Oct 5, 2013 #

Stretching/extensions 5:00 [2]

Sore from yesterday, not sure whether from exts or from standing up for 2 hrs.

Rehab 10:00 [1]

Friday Oct 4, 2013 #

Stretching/extensions 15:00 [3]

Some single leg drops, twice during the day. In the past I've lost confidence in how much to stretch/strengthen calf and found physios have given me the confidence to go beyond my own perceived limits. So hope to strike the right balance now that I'm feeling some progress. Will know tomorrow, either way!

Rehab 10:00 [1]

Thursday Oct 3, 2013 #

Stretching/extensions 10:00 [2]

Rehab 10:00 [1]

Wednesday Oct 2, 2013 #

Stretching/extensions 10:00 [2]

8 mins US

Rehab 10:00 [1]

Tuesday Oct 1, 2013 #

Stretching/extensions 5:00 [2]

Including a few double leg heel drops. 10 mins US.

Rehab 10:00 [1]

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