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Training Log: undy

In the last 7 days:

activity # timemileskm+m
  run5 2:57:14 15.94(11:07) 25.66(6:54) 386
  cycling2 2:55:00 50.02(3:30) 80.5(2:10) 1076
  Total7 5:52:14 65.96(5:20) 106.16(3:19) 1462
averages - weight:72kg
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Monday Feb 20 #

cycling 35:00 [3] 15.0 km (2:20 / km) +100m 2:15 / km
(injured) shoes: Commuter bike

Ride to work. Riding up hill to Fullers Road, saw this schoolkid on a scooter riding down road towards me, slightly crazy but with a bone dome on. The drivers in the cars behind him looked a bit frustrated, but he was going q fast.

Anyway just as I got to the top I hear tinkly scrape and sure enough he has come off right in front of them. I did see him leap up, and get off the road, but maybe that was the power of embarrassment over pain.
5 PM

run 36:00 intensity: (3:00 @1) + (33:00 @3) 5.5 km (6:33 / km) +84m 6:05 / km
weight:72kg (injured) shoes: Asics GT 1000 #4

GPS track gone weird, but a good run with 5 minute efforts.

Definite improvement today in how ankle felt, right from the start despite having sat in office all day. Happy.

Sunday Feb 19 #

1 PM

run 21:32 intensity: (1:30 @1) + (20:02 @3) 3.4 km (6:20 / km) +52m 5:53 / km
(injured) shoes: ASICS GT 1000 #5

Step up to 5 minuts running, 30 seconds walking. 4x as an intro.

Seems OK, still some "oddness", probably due to swelling or tape. Almost set off with no tape on, plan to do something on smooth with no tapes soon (honest boss).

Saturday Feb 18 #

cycling 2:20:00 [3] 65.5 km (2:08 / km) +976m 1:59 / km
weight:72kg (injured) shoes: Trek Roadie

Fast ride up to Snives with big mixed group up the highway. Just Jock and I cruising round Akuna, then we got a good tow back from Terrey Hills to Snives. Nick had dragged himself out for hc.

Friday Feb 17 #

6 AM

run 27:33 intensity: (3:30 @1) + (24:03 @3) 4.2 km (6:34 / km) +57m 6:09 / km
weight:72kg (injured) shoes: ASICS GT 1000 #5

8 x 3 mins, 30 s walk

Thought it was cooler than it was. Damn sweaty.

Thursday Feb 16 #

8 AM

run 31:03 intensity: (4:00 @1) + (27:03 @3) 4.22 km (7:22 / km) +45m 7:00 / km
(injured) shoes: ASICS GT 1000 #5

Run to work via Mowbray/river route
9 x 3 minutes run with 30s walk.

Intention is to run home too, but its warming up a bit fast.

run 30:03 intensity: (2:30 @1) + (27:33 @3) 4.22 km (7:08 / km) +45m 6:46 / km
(injured) shoes: Asics GT 1000 #4

Run home via Blackman Park in 5 minute bursts.

Definitely a step improvement today, just felt more comfortable for the whole run, right from first few minutes. V. pleased, seemed to have plateaued for a long time.
5 PM

run 31:03 intensity: (4:00 @1) + (27:03 @3) 4.13 km (7:31 / km) +103m 6:41 / km
shoes: ASICS GT 1000 #5

Reverse morning session
Hot and a bit bothered. May need a few rest days for ankle, have finally got wobble board, so can get back on track with specific exercises.

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