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Training Log Archive: Dubs

In the 7 days ending Nov 25:

activity # timemileskm+m
  Cycling7 4:22:13 58.7(4:28) 94.47(2:47)
  Running3 1:49:10 13.74(7:57) 22.11(4:56)
  Total10 6:11:23 72.44(5:08) 116.58(3:11)

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Saturday Nov 25 #

1 PM

Cycling warm up/down (Ride to SOT XC) 10:53 [3] 2.0 mi (5:26 / mi)

Ride to the Cross Counry.
2 PM

Running race (South Of Thames 5) 38:39 [5] 5.28 mi (7:19 / mi)
shoes: Innovate Talon X

South Of Thames 5 XC - Beckenham Place Pk.
Cold but nice day. Had a 2 mile ride to the park, felt quite good and fairly confident after Richmond 2 weeks ago and my run yesterday.

Started off quite quick and followed everyone else, jossling for posistion and finding my. Was with a bunch of people which included a couple of Dulwich girls and men. Found that I kept passing them on the uphill and overtaken on the downhill. Into the second lap and I pulled a gap out which kept me ahead and pretty much stayed there. I picked off 2 more places on the downhill finish. Av. pace was 7:19 min/mile which I was very happy with.
6:54, 7:35, 7:19, 7:22, 7:38, 6:36 (0.28 miles).

The course was very twisty and technical. Right and left 90deg turns, with off camber straights too.

Pretty even running - happy.

2 mile ride home.
3 PM

Cycling warm up/down (Ride home from SOT XC) 11:16 [3] 2.02 mi (5:35 / mi)

Cold ride home from the XC

Friday Nov 24 #

1 PM

Cycling 42:28 [4] 5.46 mi (7:47 / mi)
shoes: Innovate Talon X

Ran to the downs then did 1 circuit of the XC Surrey League course. Carried on through to the rubbing house and back to work over the golf course.

Chilly but nice day, felt good running and really enjoyed the run, especially being able to go at my own speed. Av pace was 7:47 which is pretty good for a traiing run off road and shows me i'm in pretty good shape at the moment and running as well as I ever have.

Wednesday Nov 22 #

8 AM

Cycling (Morning Commute) 55:17 [4] 12.22 mi (4:31 / mi)

Very windy. Took a bit longer than previous rides in...
6 PM

Cycling (Evening Commute) 45:10 [3] 12.45 mi (3:38 / mi)

Even more windy. Think it was a tail wind, sailed home.

Tuesday Nov 21 #

1 PM

Running hills 32:33 [4] 3.72 mi (8:45 / mi)
ahr:143 max:166 shoes: Innovate Talon X

Running up the football pitches in Nork. For the first time, did 5 off the back 2 minutes breather and a further 2.
Stayed quite even with times which is good. 3:15, 3:08, 3:08, 3:04, 2:59, 2 min beak, 3:03, 3:05.

Always find it quite tiring. but it makes a difference

Monday Nov 20 #

8 AM

Cycling (Morning commute ) 54:48 [3] 12.23 mi (4:29 / mi)

1 PM

Running 37:58 [3] 4.74 mi (8:01 / mi)
ahr:133 max:161 shoes: Asics GT2000 v4

Different route. Took in the new start through the lanes and along the golf course. Past the grandstand and round Burgh Heath.

It started spitting with rain which was quite nice. Didn't run last week because I felt coldy and find it best to take it easy when I feel it coming on. Run felt quite comfortable and I ran for almost 40 minutes. Thought it would get me near 5 miles. Av pace was 8 min/miles.
6 PM

Cycling (Evening commute) 42:21 [3] 12.32 mi (3:26 / mi)

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