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Training Log: fletch

In the last 7 days:

activity # timemileskm+m
  run4 2:17:46 18.38(7:30) 29.59(4:39) 76
  Windtrainer2 1:30:25 0.18 0.28
  cycle1 1:07:02 18.8(3:34) 30.25(2:13) 20
  Total7 4:55:13 37.36 60.12 96
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Thursday Apr 27 #

4 PM

Windtrainer 1:00:20 intensity: (16:03 @1) + (35:17 @2) + (8:29 @3) + (31 @4) 0.28 km (3:33:57 / km)
ahr:121 max:179

Have been feeling a bit coldy and not like running in the morning, but felt a bit better in the arvo, so sat in front of the telly and did a steady hour of "better than nothing"

Wednesday Apr 26 #

6 AM

run 34:38 intensity: (27 @1) + (20:49 @2) + (13:22 @3) 7.01 km (4:56 / km) +11m 4:54 / km
ahr:138 max:153 shoes: Wave Rider 17 Rainbow

Could it be that the running bug has finally bitten again?
Made it out of bed at 6am despite an ordinary sleep to have a little jog along the river.
A bit on the dark side, but better get used to it.
Heart rate seems way lower than it has been in ages - does it take a while for the Garmin to wake up too?

Firs time I've felt chilly when starting to run in a loooong time.

Tuesday Apr 25 #

4 PM

run 1:03:47 intensity: (16 @1) + (6:05 @2) + (54:56 @3) + (2:30 @4) 13.11 km (4:52 / km) +62m 4:45 / km
ahr:150 max:169 shoes: Wave Rider 17 Rainbow

Good ole 'recovery run' from my marathon training days in 2015. Felt pretty comfortable compared to last time I tried to do this.
Right knee was a bit grumpy. Will need to keep an eye on how it handles the combination of increased running and starting to ride again.

Sunday Apr 23 #

8 AM

run warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Wave Rider 17 Rainbow

Trying to get the legs moving. Could really feel yesterdays ride in the quads. Not feeling very sprightly at all.
9 AM

run 31:21 intensity: (14 @1) + (2:52 @2) + (17:46 @3) + (1:44 @4) + (8:45 @5) 7.96 km (3:56 / km) +4m 3:56 / km
ahr:157 max:188 shoes: Wave Rider 17 Rainbow

First Harriers race of (my) season. Pity the HR readings are total rubbish, I would have loved to know how badly I was dying.

Tried not to start too fast, but adrenaline is a wonderful / horrible thing and the first time I looked at my watch I found I had started at 3:30/km pace so desperately tried to find a rhythm that felt semi-sustainable.

Went thru the first km in 3:46 and just about gave up on the spot, as I knew that was way too quick, but then followed it with an identical 2nd km. Made it thru to 5km at a slightly more manageable speed, still faster than expected before physically and mentally giving up for the next couple of km. Managed to lift a little for the last km.

Significantly faster than I thought I'd be capable of, so I guess that's a postiive. Glad there was a kiddies water playground that was only 5m off course, and that the course was a two lapper - the two runs I took thru there either side of half way were much needed.

19:19 for 5km and 31:30 for 8. Will take that for now.
3 PM

Windtrainer 30:05 intensity: (3:34 @1) + (22:26 @2) + (3:40 @3) + (25 @4)
ahr:127 max:175 shoes: Avanti Blade

Easy spin to try to make up for not doing a proper cooldown after the run this morning (might just have walked into the ocean and had a little lie down instead.)

Saturday Apr 22 #

Note

213km is the mark to beat to make this my biggest road riding year since 2012...
4 PM

cycle 1:07:02 intensity: (1:59 @1) + (36:00 @2) + (27:36 @3) + (1:27 @4) 30.25 km (2:13 / km) +20m 2:13 / km
ahr:138 max:171 shoes: Avanti Blade

Calves were feeling a touch sore today, so rather than plough ahead with my regular stupidity, I opted for a different kind of stupid.
First bike ride that I can remember since June last year. First one outside anyways. Think it might take a while for the legs to get used to this again, seeing as I haven't done any semi-regular riding in 5 years.

A new bike would be nice, but I think regular riding might have to come fist...

EDIT: First outdoor ride on the Avanti since April 19 last year...

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