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Training Log: ChrisG

In the last 7 days:

	activity	#	time	miles		km		+m
	Road Biking	11	8:53:13	122.6	(13.8/h)	197.3	(22.2/h)	1480
	Walking	1	3:30:45	9.32	(22:37)	15.0	(14:03)	1400
	Strength	3	2:23:29
	Swimming	1	24:29	0.62	(39:24)	1.0	(24:29)
	Treadmill	1	15:00
	Total	12	15:26:56	132.54		213.3		2880
	[1-5]	11	11:56:11
averages - weight:80.2kg

3:30

0:00

Thursday Jan 17 #

7 AM

Road Biking (Commute) 55:16 [3] 18.3 km (19.9 kph) +180m
shoes: Specialized Comp MTB

5 PM

Road Biking (Commute) 1:06:57 [3] 25.9 km (23.2 kph) +220m
shoes: Specialized Comp MTB

1x Cramond Road and 4x Silverknowes Road. Legs generally feeling empty so all a bit of a grind so pleased to actually do it all.

Wednesday Jan 16 #

Note
weight:80.3kg

8 AM

Road Biking (Commute) 4:43 [3] 1.4 km (17.8 kph)
shoes: Specialized Comp MTB

Swimming 24:29 [3] 1.0 km (24:29 / km)

2x(250 swim + 250 pull) - not terrible but felt better than the time suggests.

Road Biking (Commute) 5:35 [3] 1.4 km (15.0 kph) +30m
shoes: Specialized Comp MTB

6 PM

Road Biking (Commute) 31:53 [3] 12.8 km (24.1 kph) +60m
shoes: Specialized Comp MTB

Chilly warmup to the gym

Strength 45:47 [3]

Treadmill 15:00 [3]
shoes: Nike Pegasus

10x60 run / 30 walk. Calf felt ok with this but not totally convinced otherwise - felt it a bit doing single leg curls (as I did on Monday/Friday).

Road Biking (Commute) 5:29 [3] 1.4 km (15.3 kph) +20m
shoes: Specialized Comp MTB

Tuesday Jan 15 #

Note
weight:80.3kg

7 AM

Road Biking (Commute) 51:40 [3] 18.3 km (21.3 kph) +170m
shoes: Specialized Comp MTB

Effort through Barnton and along bike path to Roseburn.

5 PM

Road Biking (Commute) 51:28 [3] 20.2 km (23.5 kph) +190m
shoes: Specialized Comp MTB

4x Silverknowes on the way home. Tough going: dark, mountain bike and haven't done this for a while. Times surprisingly consistent though: 2.32, 2.36, 2.32 & 2.38.