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Training Log Archive: Dubs

In the 7 days ending Apr 28, 2018:

activity # timemileskm+m
  Cycling6 5:05:30 1268.91(14) 2042.11(9)
  Running4 3:21:27 24.24(8:19) 39.01(5:10)
  Triathlon1 30:00
  Total11 8:56:57 1293.15 2081.12

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Friday Apr 27, 2018 #

1 PM

Triathlon (Brick Session) 30:00 [4]

Used the Watt Bike for 20minutes. Averaged 240 Watts and covered 13km, quite a reasonale effort and certainly felt it, legs were a bit shaky when i stopped. Took a swig of water and jumped straight on the running machine, ramped it up to level 15 which is 4 min K's. Did 10 minutes, or just under 2.5 km's.

Good effort and happy with what I did. Quite looking forward to the challenge on the 13th at CP.

Thursday Apr 26, 2018 #

8 AM

Cycling (morning commute) 53:53 [3] 11.71 mi (4:36 / mi)

Ride in. Weather was quite cool butu dry at least after yesterday evening1
1 PM

Running 46:55 [3] 5.66 mi (8:17 / mi)
shoes: Adidas Boost Tempo 8

Running with Chris. Same as most of my work runs, i can always do it quicker t the moment if I run by myself. mile paces were 8 or above so used a couple of sections o run hard on my own almost tempo like. Average pace for going out to rubbing house via golf course and round the back coming up the middle of the couse was 8:17. Not to bad, and much better for Chris thn the last time!!
6 PM

Cycling 44:01 [3] 11.86 mi (3:43 / mi)

Commute home. Probably a record time, really hammered it.

Wednesday Apr 25, 2018 #

8 AM

Cycling (morning commute) 56:16 [3] 1208.0 mi (3 / mi)

Not sure why this took me so long with a even shorter distance. My aim is to straight line this jouney as much as possible by using off road routes
1 PM

Running 45:14 [3] 5.26 mi (8:36 / mi)
shoes: Adidas Boost Tempo 8

Run with Al from the post room. He hasn't been running for a while and is getting back into it. Started off ok with an OK pace, but dropped off as we pushed on. Stopped at the top of the hill, where I ran hard to the top. I couldv'e gone harder for the whole route and after holiday will start saying know to people and running my own routes.
6 PM

Cycling (commute home) 49:50 [3] 12.54 mi (3:58 / mi)

Awful ride home. The wettest i've been on my bike in years. Frozen when I got in.

Tuesday Apr 24, 2018 #

1 PM

Running intervals 40:00 [4] 4.64 mi (8:37 / mi)
shoes: Adidas Boost Tempo 8

Didn't have my Garmin or any kind of watch so time is a guess.

Ran 1 mile to the Racecourse then did 0.44 mile intervals on the track on the inside of the racecourse. Ran hard down to the Rubbing House, about 40secs rest and hard run back. Did this 3 times, 6 reps. Jogged back to work.

Headwind running to the racecourse. The wind was blowing across me doing the reps. Felt like hard work when I started but got into the grove when I started. Jog back felt good. Legs were almost jelly on the last rep, lactic build up I imagine.

Monday Apr 23, 2018 #

8 AM

Cycling (morning commute) 54:36 [3] 12.29 mi (4:27 / mi)

Lovely ride in. Went through Wallington and down through the woods by Highgate prison and over the golf course. Much nicer ride in and only takes 5 minutes longer.
6 PM

Cycling (commute home) 46:54 [3] 12.51 mi (3:45 / mi)

ride home

Sunday Apr 22, 2018 #

4 PM

Running long 1:09:18 [3] 8.68 mi (7:59 / mi)
shoes: Adidas Boost Tempo 8

Hasn't been as quick as recent runs which was a bit of a shame. Writing this 10 days later and fro memory it was a bit breezy at times. Most miles were 7.40ish but a few rouge ones were slow.

All in all didn't feel to bad when I got back but a little bemused why it felt like i struggled at times.

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