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Training Log Archive: JonP

In the 7 days ending Jan 28:

activity # timemileskm+m
  SingleSpeed2 2:59:01 50.69(3:32) 81.58(2:12) 561
  TreadHill3 2:22:14 12.43(11:27) 20.0(7:07) 2412
  Core6 1:45:00
  Running3 1:27:03 11.11(7:50) 17.87(4:52) 337
  GYM1 30:00
  Total13 9:03:18 74.23 119.45 3310

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 PM

Core 30:00 [1]

Time to get sorted. Having purchased a foam roller, hockey ball and massager

10min plank too.

Saturday Jan 27 #

12 PM

Core 15:00 [1]

Core and stretch
2 PM

SingleSpeed 2:12:01 [3] 61.08 km (2:10 / km) +309m 2:06 / km

Was aiming for 50 but did 60... happy with that. Could’ve done with a drink or money for a coffee stop

Friday Jan 26 #

1 PM

Core 15:00 [1]

Core and stretch
5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +140m 4:23 / km

Got chased off by a pack of dogs towards hitting the trail. Ran like hell!
6 PM

TreadHill 49:09 [3] 7.0 km (7:01 / km) +806m 4:27 / km

Grinding it out after a proper run. Aimed for 5, then 6.4 and knocked it on the head at 7km. Was in the zone and upping the mileage feels great.

Thursday Jan 25 #

1 PM

Core 15:00 [1]

Core and stretch
2 PM

Running 33:56 [2] 4.0 mi (8:29 / mi) +147m 7:37 / mi

10 PM

TreadHill 23:05 [2] 3.0 km (7:42 / km) +450m 4:24 / km

Warm up and down.

GYM 30:00 [2]

Legs, leg raises and a few pull ups.

Wednesday Jan 24 #

3 PM

Core 15:00 [1]

Planks and stretches
4 PM

SingleSpeed 47:00 [3] 20.5 km (2:18 / km) +252m 2:10 / km

Down to Vialonga and back up the hill. Stopped at the trail head to take a pic

Tuesday Jan 23 #

3 PM

Note

Hike with Mim and Pads up from Vialonga to marked on map as SERVES peak (351m) 1000ft in 7km. Will make a nice bike to, jog up, bike back outing if I can stash the bike somewhere.
8 PM

Running 28:07 [3] 4.0 mi (7:02 / mi) +50m 6:46 / mi

Knee started to hurt towards the end when I bumped up the speed. Should’ve stuck to 8mph as the pace was alright...

Monday Jan 22 #

4 PM

TreadHill 1:10:00 [3] 10.0 km (7:00 / km) +1156m 4:26 / km

Steady does it. Fist 10km since November??

Core 15:00 [1]

Leg raises x100

And warm down

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