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Training Log Archive: MeganC

In the 7 days ending Sep 15:

activity # timemileskm+m
  Multisport1 5:54:54 29.05(12:13) 46.76(7:35) 2374
  Mountain Biking3 3:31:17 24.47(6.9/h) 39.38(11.2/h) 1065
  Strength3 2:00:00
  Running1 45:54 4.42(10:23) 7.12(6:27) 50
  Cycling1 30:00
  Total8 12:42:05 57.95 93.26 3489
  [1-5]8 12:41:36

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MoTuWeThFrSaSu

Sunday Sep 15 #

9 AM

Multisport 5:54:54 intensity: (7:19 @1) + (28:07 @2) + (1:37:38 @3) + (3:24:19 @4) + (17:31 @5) 46.76 km (7:35 / km) +2374m 6:03 / km
ahr:162 max:200

Wily weka rogaine. 6h Foot & bike

Saturday Sep 14 #

2 PM

Cycling (Gym) 30:00 [3]

Intervals on bike with Courtney. Rainy day, good day for gym. Plus had a play on the Ergo.

Strength (Gym) 30:00 [3]

New physio ex’s (v3.0), at Migym with Courtney.
Hip flexor stretches 3x 30sec
Leg raises on tummy, squeeze glute first. Hold 5sec, x10-20
Standing side step, band around toes. 3x 10 both ways
Lunge. Hold 3sec. 3x 10
Balance and ball throwing
Calf raises (straight and bent) 20 each (should be 3x 20-30)

Friday Sep 13 #

7 AM

Strength (Gym) 1:00:00 [3]

12 PM

Note

Physio. Biked from work. Got some new exercises to do

Thursday Sep 12 #

12 PM

Mountain Biking 1:37:06 intensity: (18 @0) + (8:03 @1) + (7:59 @2) + (26:21 @3) + (45:39 @4) + (8:46 @5) 18.94 km (11.7 kph) +404m
ahr:159 max:197 shoes: Giant Trance SX

Lunchtime ride in codgers with Simon & Don. Firball. Legs are tired, failed to make it up some of upper climb, which I could do Tues. Nailed the middle section :) haven't ridden it for ages. I think it's become easier over time as its been ridden in, as well as me improving
6 PM

Note

Physio ex’s. glute max ex felt better. Had been painful and crappy in right side

Wednesday Sep 11 #

7 AM

Strength (Gum) 30:00 [3]

New program. Trev showed us through, then we did 1 rep of each
12 PM

Running 45:54 intensity: (11 @0) + (5 @1) + (26 @2) + (30:36 @3) + (14:36 @4) 7.12 km (6:27 / km) +50m 6:14 / km
ahr:159 max:172 shoes: Asics Gel Fuji-Trabuco 5

Lunch run with Niki and Simon. Quite slow. I didn’t feel that great. Felt fast up hills tho.
Physio ex’s after
5 PM

Mountain Biking 39:10 intensity: (2:34 @1) + (18:32 @2) + (12:51 @3) + (5:13 @4) 9.63 km (14.8 kph) +203m
ahr:142 max:177 shoes: Giant Trance SX

Rode home with a quick lap up tantragee rd, pipeline, crazy horse

Tuesday Sep 10 #

4 PM

Mountain Biking 1:15:01 intensity: (3:36 @1) + (14:49 @2) + (27:46 @3) + (27:44 @4) + (1:06 @5) 10.82 km (8.7 kph) +458m
ahr:152 max:186 shoes: Giant Trance SX

Codgers with Courtney. Upper Firball, then back up to P51. Getting better, a little

Monday Sep 9 #

Note
(rest day)

Physio ex's
Cycled to work but not home again! (very cold and strong wind so I wimped out)

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