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Training Log: Bomb

In the last 7 days:

activity # timemileskm+m
  Cycling7 4:17:30 64.98(3:58) 104.58(2:28) 1068
  Running4 2:32:19 11.26(13:32) 18.12(8:24) 364
  walk1 1:37:41 3.24(30:11) 5.21(18:45) 157
  pilates1 1:00:00
  Total12 9:27:30 79.48 127.91 1590
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SuMoTuWeThFrSa

Saturday Dec 2 #

5 AM

Running 48:54 intensity: (12:19 @1) + (19:33 @2) + (14:09 @3) + (2:53 @4) 5.59 km (8:45 / km) +192m 7:28 / km
ahr:136 max:169

3 PM

Cycling 16:06 intensity: (4:35 @1) + (4:24 @2) + (7:07 @3) 6.73 km (2:24 / km) +66m 2:17 / km
ahr:135 max:152

Running 20:48 intensity: (34 @1) + (22 @2) + (6:18 @3) + (13:34 @4) 2.73 km (7:37 / km) +1m 7:36 / km
ahr:160 max:172

Running 17:03 intensity: (6:58 @1) + (7:25 @2) + (2:40 @3) 1.16 km (14:42 / km)
ahr:131 max:159

Cycling 16:48 intensity: (3:32 @1) + (11:48 @2) + (1:28 @3) 6.64 km (2:32 / km) +25m 2:29 / km
ahr:133 max:159

Friday Dec 1 #

5 AM

Cycling 1:16:15 intensity: (25:05 @1) + (13:44 @2) + (27:42 @3) + (9:44 @4) 36.29 km (2:06 / km) +310m 2:01 / km
ahr:137 max:171

trolls. I was a bit shit, but not surprising cos I slept very badly and hip pain has been really bad.
hot out this morning.
5 PM

Cycling 33:11 intensity: (17:37 @1) + (8:39 @2) + (6:01 @3) + (54 @4) 11.23 km (2:57 / km) +144m 2:47 / km
ahr:126 max:163

Thursday Nov 30 #

7 AM

Cycling 27:58 intensity: (13:55 @1) + (11:38 @2) + (2:25 @3) 10.85 km (2:35 / km) +139m 2:25 / km
ahr:124 max:153

6 PM

Cycling 30:07 intensity: (21:50 @1) + (7:18 @2) + (59 @3) 10.99 km (2:44 / km) +127m 2:35 / km
ahr:119 max:156

Wednesday Nov 29 #

pilates 1:00:00 [1]

exercise therapy class. added the hip traction stretches back in.
6 AM

Running 32:57 intensity: (1:40 @1) + (3:56 @2) + (12:47 @3) + (10:47 @4) + (3:47 @5) 4.27 km (7:43 / km) +93m 6:58 / km
ahr:156 max:182

morning plod. so sweaty

Tuesday Nov 28 #

Note

Physio. lower back, pelvis and hip flexors

Monday Nov 27 #

7 AM

Cycling 27:58 intensity: (16:27 @1) + (9:38 @2) + (1:53 @3) 10.9 km (2:34 / km) +117m 2:26 / km
ahr:120 max:151

5 PM

Cycling 29:07 intensity: (19:43 @1) + (9:08 @2) + (16 @3) 10.94 km (2:40 / km) +140m 2:30 / km
ahr:121 max:159

Sunday Nov 26 #

9 AM

walk 1:37:41 intensity: (1:36:33 @1) + (1:08 @2) 5.21 km (18:45 / km) +157m 16:18 / km
ahr:88 max:129

Easy walk up Cronans Creek near mt Barney with the fam. Some excellent walking by Jimmy before he got too tired and had to go in the backpack.
5 PM

Running 32:37 intensity: (8:33 @1) + (10:05 @2) + (7:55 @3) + (6:04 @4) 4.38 km (7:27 / km) +79m 6:50 / km
ahr:140 max:171

Anzac park. Slightly less ploddy than yesterday. Rescued a plant from a footpath junk pile.

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Injuries

L Hip/PelvisSciatica2,498+days
Hip/PelvisPiriformis2,498+days
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Recent Weeks:

Week
Ending		Training hours by intensity
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10
Dec 3
Nov 26
Nov 19
Nov 12
Nov 5

Week
Ending		Training hours by activity
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10
Dec 3
Nov 26
Nov 19
Nov 12
Nov 5

Week
Ending		Training kilometers by activity
0102030405060708090100110
120
Dec 3
Nov 26
Nov 19
Nov 12
Nov 5

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