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Training Log Archive: tommig

In the 7 days ending Jan 9, 2019:

	activity	#	time	miles		km		+m
	Cycling	5	3:32:48	30.92	(8.7/h)	49.75	(14.0/h)	764
	Run	3	3:00:58	13.56	(13:20)	21.83	(8:17)	803
	S&C	4	43:40
	Total	11	7:17:26	44.48		71.58		1567
	[1-5]	4	43:40
averages - sleep:6.4 weight:75.6kg

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Wednesday Jan 9, 2019 #

7 AM

S&C (Day 3/28 full) 15:00 [3]
slept:6.75 weight:75.6kg

Arm raises, inchworms, tricep push-ups, knee push-ups, rhomboid squeezes, reclined rhomboid squeezes etc etc. I'm sure it's good for me really. Plus some bosu balancing stuff.

C • Rhomboid squeezes and bosu balancing? 8

8 AM

Cycling 27:35 [0] 7.43 km (16.2 kph) +16m
shoes: Charge Plug 3

5 PM

Cycling 28:06 [0] 6.81 km (14.5 kph) +108m
shoes: Charge Plug 3

Tuesday Jan 8, 2019 #

5 AM

Run 36:01 [0] 6.62 km (5:26 / km) +114m 5:00 / km
slept:6.0 weight:75.5kg shoes: Saucony Peregrine 7 2018

Felt good to be running in the morning again. Fastest time on this route by 1 second. Must be all that "training" at "altitude" in Tenerife. Or possibly just stopping my watch a few metres earlier...

6 AM

S&C 8:40 [3]

Plank & Bosu

7 AM

Cycling 15:30 [0] 4.48 km (17.3 kph) +98m
shoes: Charge Plug 3

Bike feels so heavy in comparison to rental bike in Tenerife! But with a Sauna to cycle to who cares?

Cycling 15:29 [0] 3.71 km (14.4 kph) +126m
shoes: Charge Plug 3

S&C (Day 2/28 full) 10:00 [3]

Abdominal torture.

5 PM

Cycling 23:32 [0] 7.52 km (19.2 kph) +13m
shoes: Charge Plug 3

7 PM

Run (BOK efforts goat gully) 1:10:15 [0] 7.5 km (9:22 / km) +353m 7:35 / km
shoes: Saucony Peregrine 7 2018

Goat Gully hill reps, felt really good on first rep, OK on 2nd and 3rd. 4th was a killer and walked a bit, 5th was OKish, 6th was OK again... But slowed down quite a lot for last few so no wonder they felt better.... good turn out with 14 running, 12 did all 6 reps.

Monday Jan 7, 2019 #

8 AM

S&C (Day 1/28 full) 10:00 [3]

Start again. Various push-ups etc.

Saturday Jan 5, 2019 #

10 AM

Run 1:14:42 [0] 7.71 km (9:41 / km) +336m 7:57 / km
shoes: VJ Irocks (red) 2017

Final morning of holiday, run/jog/walk up to Paisaje Lunar and then run back down again! Amazing scenery.

Friday Jan 4, 2019 #

2 PM

Cycling 1:42:36 [0] 19.8 km (11.6 kph) +403m

Nice gentle ride along the coast. After a bit of a scary drive through Masca (Thank god Sara was driving not me) we decided to take it steady and just ride out to the lighthouse and back, on closed roads. Sheer drop down to the ocean in places was still interesting!

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