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Training Log Archive: SKWilson

In the 7 days ending Jul 21:

activity # timemileskm+m
  Cycling5 3:22:38
  Terrain Run1 1:19:42
  Interval Session1 47:00
  Road Race1 23:05 3.11(7:26) 5.0(4:37)
  Road Run1 15:00
  Total8 6:07:25 3.11 5.0

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Sunday Jul 21 #

11 AM

Cycling 32:51 [3]

Brisk Sunday morning cycle into work ...
1 PM

Cycling 31:31 [4]

... then even brisker cycle back!

Saturday Jul 20 #

Road Race race 23:05 [5] 5.0 km (4:37 / km)
(injured)

Getting up early to catch the 8 am ferry from Dunoon to Gourock meant that I was in plenty of time for Greenock parkrun #270. Hard effort on a flat course on a sunny but slightly blustery morning in 23:05. Right knee okay, but still not 100%.

Road Run 15:00 [1]

Gentle warm up trying to get my heavy legs moving before the parkrun.

Friday Jul 19 #

9 AM

Terrain Run 1:19:42 [4]
(injured)

Repeat of Sunday's run, only slightly later in the morning, slightly cooler, slightly better shoes, and (perhaps as a result) slightly quicker. Up in 45:04, back in 34:38 = 79:42 total. Right knee better than Sunday, but still not 100%.
12 PM

Cycling 1:30:00 [3]

Cycling from Kilfinan to Kames and back with Alice, Wils and Cormac and back on 90:00, with a stop for lunch and coffee in the middle. Definitely not flat!
3 PM

Cycling 24:49 [3]

Kilfinan to Otter Ferry with Alice and Cormac ...
4 PM

Cycling 23:27 [3]

... and then back on my own after a pint of beer at the pub!

Thursday Jul 18 #

Note
(injured)

Ferry from Portavadie to Tarbert and back with plenty of tourist-style wandering about in between.

Wednesday Jul 17 #

Note
(injured) (rest day)

Another long day at work.

Tuesday Jul 16 #

Interval Session intervals 47:00 [5]
(injured)

Garscube interval session at the track. Warm up (4:07), stretching (2:58), then 2 x 3 x 500m in 2:00, 1:58, 1:59 then 1:59, 1:49 (leading - oops!), 2:00, warm doen (3:59), stretching (3:00). Surprisingly tough session 47:00 on a wram evening. Right knee still not 100%.

Monday Jul 15 #

Note
(injured) (rest day)

Full day at work in a deserted Department (Glasgow Fair weekend!).

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