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Training Log Archive: JonP

In the 7 days ending Jan 21:

activity # timemileskm+m
  TreadHill4 3:01:57 16.48(11:02) 26.52(6:52) 3171
  SingleSpeed2 1:29:30 27.02(3:19) 43.49(2:03) 420
  Core4 1:20:00
  GYM2 50:00
  Running1 4:30 0.62(7:15) 1.0(4:30)
  Total12 6:45:57 44.13 71.01 3591

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

SingleSpeed 46:00 [3] 14.1 mi (3:16 / mi) +300m 3:04 / mi

A1 Norte but approached via Borbodela. That bloody hill was tough from a pretty stand still start.

Saturday Jan 20 #

1 PM

Running 4:30 [1] 1.0 km (4:30 / km)

Down to Nelson’s garage to sort bike out. Dead easy in comfy new ASICS downhill all the way and no pain.
2 PM

SingleSpeed 43:30 [3] 20.8 km (2:05 / km) +120m 2:02 / km

Along the A1 road Norte. Found a decathlon... overtook a geared bike
5 PM

GYM 20:00 [2]

Abs and arms

TreadHill 34:25 [4] 5.25 km (6:33 / km) +606m 4:09 / km

3x 6mins @ 10km p/h
Big rest in between (all at 11.5%)
Not balls out efforts but consistently tough...

Knackered afterward and L knee slightly hurting.

Friday Jan 19 #

6 PM

Core 20:00 [1]
(sick)

Planks and stretches

One really lousy nights sleep or lack of trying to hold my head together. Really bad sinus pain from like 2am onwards which I prob slept for 20min. Got up at 7 to get medication. Was nearly sick through the pain.

Thursday Jan 18 #

1 PM

Core 20:00 [1]
(sick)

Planks and stretches

Wednesday Jan 17 #

12 PM

Core (Planks ) 20:00 [1]

4 PM

TreadHill 31:21 [2] 3.4 mi (9:13 / mi) +510m 6:17 / mi

Hiked it all which was harder than I thought without breaking into a jog

Tuesday Jan 16 #

TreadHill 1:04:12 [3] 9.0 km (7:08 / km) +1035m 4:32 / km

8.5km p/h @ 8.5 rest @ hike

Experimenting @ 11.5% gradient

Seems to have loosened my legs somewhat and could’ve definitely gone quicker for sure!

Monday Jan 15 #

12 PM

Core 20:00 [1]

PlankIng about
3 PM

GYM 30:00 [2]

Legs and 5min jog up.
4 PM

TreadHill 51:59 [4] 6.8 km (7:39 / km) +1020m 4:22 / km

VK - 6km @ 8km p/h
Rest @ hike

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