Training Log Archive: JonPIn the 7 days ending Feb 11, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Feb 11, 2018 #
10 AM
SingleSpeed 47:52 [3]
Misty rain so took it cautiously on the hilly route out Vialonga. Avg 15.7mph. Struggled on the hill back up but got some cheers of local joggers.
11 AM
Stretching 8:00 [0]
Saturday Feb 10, 2018 #
10 AM
Stretching 15:00 [0]
weight:154lbs
11 AM
Core 10:00 [1]
7 PM
Treadmill 47:45 [3] 5.0 mi (9:33 / mi) +800m 6:23 / mi
Friday Feb 9, 2018 #
4 PM
Treadmill 29:25 [3] 3.1 mi (9:29 / mi) +500m 6:19 / mi
10k/h @ 10% for 4km then slowly upped the last km.
5 PM
Stretching 8:00 [0]
Thursday Feb 8, 2018 #
11 AM
SingleSpeed 44:00 [3]
Normal route but came back up the gypsy hill! Fucking horrible with traffic. Avg speed 17.7
6 PM
Core 10:00 [1]
Stretching 15:00 [0]
Wednesday Feb 7, 2018 #
10 AM
Stretching 10:00 [0]
Rolling and glut exercises
11 AM
SingleSpeed 53:38 [3]
Over the top and down the wicked steep hill. Maybe one day I’ll get up it... avg speed 17.2
3 PM
GYM (Legs) 30:00 [2]
Core 10:00 [1]
4 PM
Treadmill 27:51 [2] 3.4 km (8:11 / km) +510m 4:41 / km
Warm up and down from gym... felt good and easy.
Tuesday Feb 6, 2018 #
3 PM
Treadmill 55:33 [3] 6.2 mi (8:58 / mi) +754m 6:30 / mi
Was aiming for 13 but bailed at 10km due to a little knee twinge. Playing it safe. Was nice to have a sustained quickish run.
7 PM
Stretching 20:00 [0]
Monday Feb 5, 2018 #
Note
Legs feeling nice and loose this morning on the dog walk.
3 PM
Treadmill 35:17 [3] 6.0 km (5:53 / km) +524m 4:06 / km
5km @ 7.5% upped until 11km p/h but took the first 5mn easy
1km @ 15% (8km p/h)
Felt good
1km @ 15% (8km p/h)
Felt good
GYM 30:00 [2]
Chest and tris
Core 10:00 [1]