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Training Log: FW

In the last 7 days:

activity # timemileskm+m
  Cycling3 7:48:15 130.12(16.7/h) 209.4(26.8/h) 2745
  Running4 2:55:25 20.39(8:36) 32.82(5:21) 988
  Physio Exercises2 18:00
  Stretching2 15:00
  Strength and Core1 10:00
  Total9 11:26:40 150.51 242.22 3733
  [1-5]7 10:53:40
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Friday Aug 17 #

2 PM

Cycling 2:52:15 [3] 74.9 km (26.1 kph) +1066m

To Keig. Then round Brindie, N side Suie, the Balloch, Tough with
William then solo round by Sauchen home. Felt pretty good most of the way, left quad giving me a bit of grief but never bad. Working alot harder this whole ride than last, wind/no rest ect.

Thursday Aug 16 #

9 AM

Running 10:10 [2] 2.13 km (4:46 / km) +50m 4:16 / km

Physio Exercises 10:00 [0]

Strength and Core (Maintenance ) 10:00 [1]

6 PM

Running 44:30 [3] 8.2 km (5:26 / km) +500m 4:10 / km

Peters Hill. Steady up, cruise down, no stopping. Felt good and leg did well with the abuse/impact of some pretty hard descending. Body empty on way up as I'd been at work and hadn't eaten properly. Lovely late early afternoon, I do love the views from up there.

Wednesday Aug 15 #

9 AM

Cycling 3:05:00 [3] 80.5 km (26.1 kph) +909m

Good ride, felt strong all the way to the end, small cafe stop after 1h at Chaple of Garioch. Took gel after 2.5h which helped. 1.5h with Tim was was nice. Good to do some longer efforts in the saddle.
6 PM

Physio Exercises 8:00 [0]

Stretching 8:00 [0]

Tuesday Aug 14 #

7 PM

Running 1:07:39 [3] 13.2 km (5:08 / km) +393m 4:28 / km

Deeside Reps. 14*1mins (1mins). Felt surprisingly good and had (some) hill speed, not what I was expecting! Chill cool down chatting with Joe was a nice bonus. Lots more of this come September!
10 PM

Stretching 7:00 [0]

Leg feeling good after despite been tired in last 2km. Rolled and stretced and feels even better.

Monday Aug 13 #

Note

Travelling back from N.I. Leg/foot got a bit stiff.
6 PM

Cycling 1:51:00 [2] 54.0 km (29.2 kph) +770m

Out to Alford to see friends. Out by cragievar, back by lynturk. About 1h in Alfrod so a ride of two halves! On a road bike at last! Going to be a great training tool.

Sunday Aug 12 #

Note

7km of walking about beaches and towns..legs pretty dead and tight.
8 AM

Running 53:06 [2] 9.29 km (5:43 / km) +45m 5:35 / km

More round Portrush, bit grey but pleasant. With mum dad and Dave at start then just with dad. Nice easy jogging execpt from the 1km (3:20) effort I did along the measured out track. Bare foot along the beach as well that was pleasant. Leg (foot more) tired by end but no soreness so all good.

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