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Training Log Archive: Craig

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling1 2:08:21 12.8 20.6 25
  Running3 2:02:13 15.21(8:02) 24.48(5:00) 235
  Gym2 1:50:00
  Total6 6:00:34 28.01 45.07 260
averages - weight:72kg

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Sunday Oct 9, 2016 #

3 PM

Running tempo 39:09 [4] 8.6 km (4:33 / km) +84m 4:21 / km
shoes: Saucony Triumph

Around KP in the afternoon. Didn't plan for this to be a faster run but I just felt like pushing it a bit from the start. Thought about going down to the river to see how fast a pace I could hold on the flat but I thought that might be asking for trouble so stuck mostly to sand tracks in KP instead. Not sure that helped to avoid trouble because I got the pace under 5min/km pretty early and then tried to keep it there as I went up the hill so ended up pushing fairly hard.

Saturday Oct 8, 2016 #

3 PM

Cycling 1:28:21 [1] 20.6 km (14.0 kph) +25m

Around the bridges by bike with Liam. Coasted down to the Causeway with a strong tailwind then turned around and alternated between gentle spinning and coasting to wait for Liam on the way back.

Cycling 40:00 intensity: (5:00 @1) + (22:00 @3) + (13:00 @4)

Rolled down to the gym and spent a bit of time on the spin bike trying to make up for not expending any energy on the ride with Liam. About 12min warm up then 5x2min hard, 1min easy, 1x3min hard and 5min cool down.

Friday Oct 7, 2016 #

7 AM

Running 42:16 intensity: (15:00 @2) + (27:16 @3) 8.04 km (5:15 / km) +94m 4:58 / km
shoes: Saucony Triumph

With Rachel for the first 15 minutes then sped up a bit after (or maybe a little before) she turned off as my foot was feeling better by then. Rhythm felt quite good at times, almost felt like a runner.

Thursday Oct 6, 2016 #

6 AM

Gym 50:00 [3]

Power pump with CC. Got through the lunges with a bit less pain this time, maybe making a little progress. Apparently CC won all categories of her body building competition on the weekend. I'm not surprised.

Wednesday Oct 5, 2016 #

6 AM


5 PM

Running 40:48 [3] 7.84 km (5:12 / km) +57m 5:01 / km
shoes: Saucony Triumph

Run around KP after work. A little sore to begin with but settled down after a few minutes and the rest was pretty good. Hamstrings a bit sore from Tuesday morning.

Tuesday Oct 4, 2016 #

6 AM

Gym 1:00:00 [2]

HI Functional Circuit.
Nearly didn't go because Amy fractured her wrist last night and I didn't want to leave her alone in case she needed help but Liam was already up and he is experienced at dealing with a broken wrist so I left her with him. They were playing together in Liam's room when I got back.

I was quite keen to go because I thought it would probably be just me and I'm a bit worried these sessions will get cancelled due to lack of numbers. There was actually a new person this week (also came last week when I was away) so I wasn't alone. She didn't show up until after Brody had asked me what I wanted to do so it was still planned specifically for me.

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