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Training Log Archive: TheInvisibleLog

In the 7 days ending Feb 22, 2015:

activity # timemileskm+m
  MTB (Not O)10 6:12:10
  Back, core and achilles7 3:20:00
  Running5 3:10:28 17.57(10:50) 28.28(6:44) 455
  Swimming2 34:00
  Total23 13:16:38 17.57 28.28 455

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

8 AM

MTB (Not O) 35:00 [2]

To Crusoe Pines.

Running 50:51 [3] 6.26 km (8:07 / km) +195m 7:02 / km
shoes: ASICs Kayano 21 Grey

A terrain run. Pretty tough. Lots of up and down on the way to the top of the ridge by this route. If I get over this foot problem, running the fence of the whole Crusoe Reserve would be quite a challenge.


C • What happened 2
9 AM

Swimming 24:00 [2]

650 metres only which shows I am certainly not a fast swimmer. Building up towards a kilometre swim.
10 AM

MTB (Not O) 34:00 [2]

Ride home
11 AM

Back, core and achilles 30:00 [1]

Saturday Feb 21, 2015 #

8 AM

MTB (Not O) 1:11:30 [2]

To Crusoe Pines and return
9 AM

Running warm up/down 20:45 [3] 3.3 km (6:17 / km) +5m 6:14 / km
shoes: ASICs Kayano 21 Grey

Crusoe warm up lap

Running tempo 17:29 [5] 3.27 km (5:21 / km)
shoes: ASICs Kayano 21 Grey

One hard lap of Crusoe. Best kilometre was 5.09, which is about my limit at the moment as far as sustained speed.
10 AM

Swimming 10:00 [2]

Very pleasant warm down option. Dragged off by a serious female swimmer of similar age.
11 AM

Back, core and achilles 30:00 [1]

Friday Feb 20, 2015 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

MTB (Not O) 37:45 [2]

6 PM

MTB (Not O) 41:00 [2]

Thursday Feb 19, 2015 #

6 AM

Running tempo 43:36 [4] 7.73 km (5:38 / km) +35m 5:31 / km
shoes: ASICs Kayano 21 Grey

I never find hard running early in the morning easy. Today was no exception. But it wasn't bad to have managed another quality run. I think my sustained one kilometre speed limit at the moment is about 5.10. Would like to get into the 4s.
7 AM

Back, core and achilles 25:00 [1]

Wednesday Feb 18, 2015 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 22:40 [3]

5 PM

MTB (Not O) 26:40 [3]

Tuesday Feb 17, 2015 #

Running 40:25 [3] 5.82 km (6:57 / km) +40m 6:43 / km
shoes: ASICs Kayano 21 Grey

Run into the hill behind Crusoe, and run out as well as two descents.
6 AM

Back, core and achilles 30:00 [1]

7 AM

Running hills 17:22 [4] 1.9 km (9:08 / km) +180m 6:12 / km
shoes: ASICs Kayano 21 Grey

Decided if I was limited to running every second day, then runs had to be quality. Surprised myself with two ascents of the hill behind Crusoe. Expected to be forced to walk during the first repetition.
9 AM

MTB (Not O) 18:05 [4]

Was warmed up and the wind was favourable, so had a crack at that sub 18 minute target. Just missed again. Enjoyed the fast ride though.
5 PM

MTB (Not O) 28:40 [2]

Monday Feb 16, 2015 #

7 AM

Back, core and achilles warm up/down 30:00 [2]

I decided 31 push ups merits raising the effort factor from 1 to 2.
8 AM

MTB (Not O) warm up/down 56:50 [2]

Crusoe and a bit extra.

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