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Training Log Archive: Dubs

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Cycling6 4:59:46 75.1(3:59) 120.86(2:29)
  Running3 1:54:14 13.33(8:34) 21.45(5:19)
  Total9 6:54:00 88.43(4:41) 142.31(2:55)

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Saturday Nov 11, 2017 #

2 PM

Running race (XC Richmond Pk) 38:37 [5] 5.17 mi (7:28 / mi)
shoes: Innovate Talon X

Surrey League Round 2 - Richmond Pk.
Cycled to the Station and then cycled from Norbiton to the Plantation. Glad of that because it only took about 10 minutes. It would've been a 40 min walk otherwise.
It was a bit chilly before the start, I felt a little nervous. Not having raced for a while and especially in XC.
Started off with the mind set of not going mad. Then see what happens after the first lap. I went past Mike and felt ok, controlled the hills and had a good rhythm on the flat. Was down hill to Kingston gate then some uphill round the bac of IP. The last 1k of the lap was a steady incline in stony/wet path which was hard. Jim and Mike came past me at some point on the 2nd lap, I hung on to Jim for a bit. I went back past Mike on "that" last incline, then he just pipped me 2 meters from the finish line.
I was really surprised to be right with Jim and Mike, they are normally a couple of minutes ahead of me. I think I have lost a bit of weight, combined with some cycling and the running training have done seems to be working.
All in all, very pleased with how it all went.

Thursday Nov 9, 2017 #

8 AM

Cycling (Cycle to work) 53:30 [3] 12.69 mi (4:13 / mi)

Legs felt a bit heavy this morning, and I was hungry!

Garmin stopped working halfway in so time is a bit of guess. But before it stopped I was a few minutes slower than the day before, but had also been caught up in a jam on the nursery dippy road.
1 PM

Running hills 30:00 [4] 3.5 mi (8:34 / mi)

Same hill reps as last week, 7 sets up the football pitches in Nork.

Had no garmin so measured splits on watch. Legs actually felt ok considering they felt heavy on the ride in. Did the same as week with 4 sets non stop with a 2 min rest then another 3. All sets up and back hovered around 3 minutes.
2.56, 2.59, 3.02, 2.57, 2 min rest, 3.01, 3.05, 3.02

Really got a sweat on considering it wasn't a particularly warm day.
6 PM

Cycling (Evening commute) 43:05 [3] 12.39 mi (3:29 / mi)

New garmin device attached to the bike. Easy to download now!

Cycled home and felt pretty good, much better than I thought. Average speed on the way home was 17.3mph.

That's it for cycling this week, although may take the bike on the train and ride to the cross country on Saturday in Richmond.

Wednesday Nov 8, 2017 #

8 AM

Cycling (Morning commute ) 53:03 [3] 12.46 mi (4:15 / mi)

Another crisp morning ride in. Took me pretty much the same time as Monday.
6 PM

Cycling (Evening commute) 48:04 [3] 12.67 mi (3:48 / mi)

Same as morning, fairly chilly but nice to be riding. Much more enjoyable than sitting in the car.

Monday Nov 6, 2017 #

8 AM

Cycling (Morning commute ) 53:48 [3] 12.43 mi (4:20 / mi)

Fresh ride in. About 3 degrees, had the thermals on. Feet never warmed up. On the Canyon, ripped over Dupus Hill and the white grass. Cut through Nork and down the football pitches.

Good fun
12 PM

Running 45:37 [3] 4.66 mi (9:47 / mi)
shoes: Asics GT2000 v4

Mark and Paul are member of Horsham running club which is new. They are in Div4 of the XC Surrey League. XC is this coming weekend and for them it's over Epsom downs. I suggested last week that we give it a try and sus out the course and it is also another route for us to run at lunch.

Nice course, we didn't run particularly quick because we had to keep stopping to check the route and Mark isn't as quick a runner. Think Paul and I might be fairly similar - never run with him before.

Bright day and got a little sweat on even though it was fairly chilly. I will try the course again at my own speed.
6 PM

Cycling (Evening commute) 48:16 [3] 12.46 mi (3:52 / mi)

Ride home, bit cold but not as bad as the morning. Didn't go off road because it was dark and I just wanted to get home.

Felt hungry all day and thought I might be lacking energy but felt ok.

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