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Training Log Archive: simonw

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Mountain biking2 2:24:58 22.59(9.3/h) 36.35(15.0/h) 624
  Running3 2:11:21 15.77(8:20) 25.38(5:11) 275
  Weight training1 40:00
  Treadmill1 20:11 2.36(8:33) 3.8(5:19)
  Turbo trainer1 15:14
  Total8 5:51:44 40.72 65.53 899
  [1-5]8 5:46:36

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

Weight training 40:00 [3]
shoes: Inov8 F-lite 240 Bk/Wh

Working a few days in Upplands Vasby for optical CT installation.
Weights in hotel gym.
Still rehabing this shoulder. sorted now but keeping stronger than I did when running all the time
2 PM

Running 21:49 [3] 1.84 mi (11:51 / mi) +41m 11:05 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Easy run/walk to the coop for supplies for tomorrows work
7 PM

Turbo trainer 15:14 intensity: (5 @1) + (32 @2) + (14:14 @3) + (23 @4)
ahr:139 max:149 shoes: Inov8 F-lite 240 Bk/Wh

Gym bike. loose interval session

Saturday Nov 26, 2016 #

8 AM

Running 19:42 intensity: (2 @0) + (28 @3) + (3:43 @4) + (15:29 @5) 3.1 mi (6:21 / mi) +6m 6:19 / mi
ahr:168 max:177 shoes: Inov8 F-lite 240 Bk/Wh

Futile attempt at Wolverhampton park run while Mary was swimming. Wheezing donkey again. 1 minute slower than last time. To be expected.

Running 14:12 intensity: (2 @0) + (11 @1) + (1:55 @2) + (2:57 @3) + (3:16 @4) + (5:51 @5) 1.81 mi (7:51 / mi) +18m 7:37 / mi
ahr:153 max:184

Warm up

Friday Nov 25, 2016 #

2 PM

Mountain biking 1:43:12 intensity: (5:02 @0) + (27:54 @1) + (26:21 @2) + (30:19 @3) + (13:36 @4) 15.59 mi (9.1 mph) +456m
ahr:123 max:161 shoes: Stanton Switchback 631

XC style with Henry out to the Monkey and back

Wednesday Nov 23, 2016 #

9 PM

Mountain biking 41:46 [3] 7.0 mi (10.1 mph) +168m
shoes: Stanton Switchback 631

Sent the new XT brake back to wiggle. Not fit for purpose. Ditched the other older XT brake as well. Moved on to 4 pot Zee's picked up off ebay. Most would say overkill but modulation is second to only hope 4 pots. These should do fine

Tuesday Nov 22, 2016 #

5 PM

Running 1:15:38 intensity: (2 @0) + (10 @1) + (47 @2) + (21:09 @3) + (53:23 @4) + (7 @5) 9.02 mi (8:23 / mi) +210m 7:49 / mi
ahr:151 max:166 shoes: Inov8 Terraclaw 250 Rd/Bk

Slightly longer Chase trail run. Felt OK not great.

Monday Nov 21, 2016 #

4 PM

Treadmill 20:11 [3] 2.36 mi (8:33 / mi)

Not in the North sea. Using the gym on the way home from work like I always was meant to

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