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Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Jogging6 6:10:10 40.77(9:05) 65.62(5:38) 1011
  Cycling3 4:58:08 68.41(13.8/h) 110.09(22.2/h) 1226
  Strength & Conditioning1 39:13
  Running2 38:52 5.24(7:25) 8.44(4:36) 224
  Total10 12:26:23 114.43 184.15 2461
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Thursday Jul 9 #

7 AM

Jogging 24:14 [2] 4.46 km (5:26 / km) +37m 5:13 / km
ahr:137 max:152

Pre-brekky. Very slow today.
4 PM

Jogging warm up/down 17:06 [3] 3.25 km (5:16 / km) +31m 5:01 / km

Running intervals 16:45 [5] 3.44 km (4:52 / km) +224m 3:40 / km
ahr:170 max:181

8 x Hills.

Was feeling pretty apprehensive about this, was pretty weary and not sure how I'd go for a relatively long session. Slowed down a lot between 1 and 4, but again was able to turn it around and do 5-8 faster than 4. Generally a bit sore and sluggish - also feel like I would benefit from having someone to push me a bit!

Jogging warm up/down 36:26 [3] 6.64 km (5:29 / km) +30m 5:22 / km

Jog down recoveries and warm down.

Wednesday Jul 8 #

10 AM

Jogging 1:03:24 [3] 11.02 km (5:45 / km) +233m 5:12 / km
ahr:144 max:162

Taking Kyhil to a bike fitter in Mt Eliza so went for a run while I was waiting. Didn't do research and thought there would be a waterfront path of some sort but there wasn't. Tried to run on the sand for a bit but it was really soft so mostly ran the suburb streets which was a bit dull and also quite hilly.
6 PM

Cycling intervals 1:04:00 [4] 26.67 km (25.0 kph)

Sufferfest - The Best Way is Blended.

Went OK on the short sharp reps, but failed hitting the power targets on the "race" simulation at the end. Legs feeling a bit weary. HR didn't work.

Tuesday Jul 7 #

7 AM

Jogging 24:44 [2] 4.63 km (5:21 / km) +39m 5:08 / km

Pre-brekky shuffle.
5 PM

Jogging warm up/down 17:30 [3] 3.33 km (5:15 / km) +18m 5:07 / km

Running intervals 22:07 [5] 5.0 km (4:25 / km)
ahr:170 max:182

Pyramid - 100, 200, 300, 400, 500, 400, 300, 200, 200 with equal jog recovery. Time includes recoveries.

Felt ok but a bit sluggish. Leg sore briefly in warm up but ok by the intervals - my whole lower leg is swollen which I think (hope) is a haematoma from the fall and not an infected bite.

Guess I'm stuck in this suburb for the next 6 weeks. This time we aren't even allowed to leave our council area for exercise!

Jogging warm up/down 20:08 [3] 3.66 km (5:30 / km) +40m 5:13 / km

Monday Jul 6 #

12 PM

Strength & Conditioning 39:13 [2]

Sufferfest Strength - Intermediate 5A. Seemed easier than 4B (but admittedly I cannot do narrow hands pushups at all)
6 PM

Cycling 44:41 [3] 18.97 km (25.5 kph)
max:160

Sufferfest - Getting Away With It. Relatively easy one, some tempo-ish bits.

Sunday Jul 5 #

10 AM

Jogging long 2:46:38 [3] 28.63 km (5:49 / km) +583m 5:17 / km
ahr:152 max:167

Run on the Goldfields track from the middle of Glenluce somewhere to Castlemaine. This track is just amazing, it goes all the way from Ballarat to Bendigo and a lot of it is really cool techy single track.

Leg started sore but the pain dulled - until I slipped at Vaughn Springs and landed on a rock on that exact spot. It was excruciating and for the rest of the run I was pretty wussy, trying to put as little force through that leg as possible (especially downhills).

Saturday Jul 4 #

9 AM

Cycling 3:09:27 [3] 64.45 km (20.4 kph) +1226m

Another gravel ride, this time near Kyneton through Vaughn Springs / Glenluce / Irishtown. Bit more of a mix today - some asphalt road, some gravel and a little bit of rough bush tracks. Pretty enjoyable even despite the temp (4deg) and the constant mist.

Only downside was that I got bitten by a dog. We had turned off asphalt onto gravel when I heard Kyhil call and heard a dog running - he was warning me to stop so we didn't hit the dog. But when I stopped it bit me! It was a big dog and I suspect if it wanted to it could have torn a chunk out of my calf - thankfully it didn't but it did give me a decent puncture which is now pretty sore. The owner was very apologetic - but all I could think was "train your dog better".

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