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Training Log Archive: r.lil

In the 7 days ending Mar 14:

activity # timemileskm+m
  Cycling 5 2:58:08
  Running 4 2:37:06 16.16(9:43) 26.01(6:02) 653
  S&C1 15:00
  Total10 5:50:14 16.16 26.01 653
  [1-5]9 5:32:38

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Sunday Mar 14 #

Note
(injured)

Knee very sore this evening.
10 AM

Cycling 27:59 [2]
ahr:109 max:111

There
11 AM

Running 24:00 [1] 3.5 km (6:51 / km) +350m 4:34 / km
shoes: VJ Sport Irock 2

Pentlands from Bonaly with the girls. Never been to this part of the pentlands, its really nice. Knee sore for the entire thing. Will cycle next week and then maybe do braids at weekend
12 PM

Cycling 27:50 [1]

Back

Saturday Mar 13 #

11 AM

Running 22:10 intensity: (3 @0) + (1:15 @1) + (4:27 @2) + (16:25 @3) 3.88 km (5:43 / km) +22m 5:33 / km
ahr:149 max:161 shoes: Nike Peg 36

Running 22:20 intensity: (5 @1) + (4:54 @2) + (8:25 @3) + (8:56 @4) 4.23 km (5:17 / km)
ahr:161 max:179 shoes: Nike Peg 36

A small meadows session getting back into it. 7 tempo (4.25) then 2x(30,1,2) at 3.38 avg. Being careful to don't aggravate knee so ran some of the shorter reps on the grass. Knee started hurting during short reps and then was sore till end. Stil above right knee cap. Running tomorrow but then might substitute easy runs next week for cycles to try let is recover better.

Running 21:55 intensity: (7 @0) + (19 @1) + (6:37 @2) + (14:52 @3) 3.77 km (5:49 / km)
ahr:150 max:163 shoes: Nike Peg 36

Friday Mar 12 #

4 PM

Cycling 29:43 intensity: (4:05 @1) + (12:46 @2) + (7:15 @3) + (5:09 @4) + (28 @5)
ahr:146 max:185

To portobello for a dip with my new booties and gloves

Thursday Mar 11 #

4 PM

Running 44:13 intensity: (2 @0) + (39 @1) + (10:39 @2) + (32:34 @3) + (19 @4) 6.6 km (6:42 / km) +275m 5:32 / km
ahr:155 max:170 shoes: VJ Sport Irock 2

Seat with Emma. Somehow managed to get gorgeous weather which was a shock. Knees sore by the end.
Stiffened up after and sore.... hmmmm

Wednesday Mar 10 #

10 AM

Cycling 42:00 intensity: (7:20 @1) + (24:56 @2) + (9:44 @3)
ahr:134 max:160

Knee a little sore still so decided to cycle again today to let it rest some more. It felt good while on the bike so hopefully I can run tomorrow
5 PM

S&C 15:00 [0]

Core

Tuesday Mar 9 #

12 PM

Cycling 50:36 intensity: (2:24 @0) + (14:59 @1) + (31:21 @2) + (1:52 @3)
ahr:123 max:157

On the bike keeping Eddie company in his session. Legs feeling better but thought a spin on the bike would help loosen them off some more
4 PM

Running 22:28 intensity: (2:12 @2) + (20:16 @3) 4.03 km (5:35 / km) +6m 5:32 / km
ahr:158 max:169 shoes: Nike Peg 36

Wee jog round inch park. Legs feeling alot better but right knee cap started hurting so walked back up dalkeith road.

Monday Mar 8 #

5 PM

Note

I am one very broken girl. DOMs everywhere and niggles. Big rest today with a sociable stretching sesh. Will take the week easy

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