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Training Log Archive: andfall

In the 7 days ending Jul 1, 2018:

activity # timemileskm+m
  Cycling7 7:31:57 94.06(4:48) 151.38(2:59) 1664
  HIll Walk/Run4 4:18:15 19.56(13:12) 31.48(8:12) 3131
  S&C4 2:35:00
  Running4 2:00:39 16.67(7:14) 26.83(4:30) 260
  Total17 16:25:51 130.3 209.7 5054
  [1-5]13 12:21:33

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MoTuWeThFrSaSu

Sunday Jul 1, 2018 #

9 AM

Cycling 12:52 intensity: (4:44 @0) + (3:45 @1) + (3:57 @2) + (26 @3) 3.98 km (3:14 / km) +50m 3:02 / km
ahr:99 max:137

Balmore fm to Tarbert

Cycling 1:34:07 intensity: (10:26 @0) + (37:24 @1) + (31:57 @2) + (10:20 @3) + (3:18 @4) + (42 @5) 32.03 km (2:56 / km) +590m 2:41 / km
ahr:111 max:167

Portavadie to Colintraive
2 PM

Cycling 50:24 intensity: (10:37 @0) + (17:44 @1) + (17:07 @2) + (3:55 @3) + (1:01 @4) 14.7 km (3:26 / km) +58m 3:22 / km
ahr:106 max:159

Rubodach to Rothesay (& Bute Brewery)

Cycling 22:42 intensity: (29 @0) + (1:48 @1) + (16:24 @2) + (4:01 @3) 10.7 km (2:07 / km) +21m 2:06 / km
ahr:125 max:149

Weymiss Bay to Largs
7 PM

Cycling 21:46 intensity: (2:31 @0) + (7:09 @1) + (7:26 @2) + (3:43 @3) + (57 @4) 9.32 km (2:20 / km) +39m 2:17 / km
ahr:115 max:158

Saturday Jun 30, 2018 #

5 AM

Cycling 17:35 intensity: (1:07 @0) + (4:32 @1) + (10:44 @2) + (1:12 @3) 5.86 km (3:00 / km) +85m 2:48 / km
ahr:114 max:140

7 AM

Cycling 1:09:03 intensity: (2:22 @0) + (21:40 @1) + (39:45 @2) + (5:12 @3) + (4 @4) 22.26 km (3:06 / km) +99m 3:02 / km
ahr:114 max:152

Largs to Ardrossan Ferry
10 AM

Cycling 1:08:17 intensity: (14:06 @0) + (22:18 @1) + (15:06 @2) + (9:42 @3) + (3:37 @4) + (3:28 @5) 26.75 km (2:33 / km) +336m 2:24 / km
ahr:113 max:164

Brodick to Arran Distillery (+repeat climb)
4 PM

Cycling 8:23 intensity: (7:29 @0) + (54 @1) 2.12 km (3:57 / km) +3m 3:56 / km
ahr:80 max:93

Distillery to Lochranza Ferry

Cycling 1:26:48 intensity: (26:56 @0) + (32:42 @1) + (24:32 @2) + (2:15 @3) + (23 @4) 23.65 km (3:40 / km) +384m 3:24 / km
ahr:99 max:153

Claonaig to Balmore Farm Cottages

Friday Jun 29, 2018 #

12 PM

S&C 25:00 [0]

5 PM

Running 32:19 intensity: (16 @0) + (34 @1) + (8:52 @2) + (15:29 @3) + (7:08 @4) 7.09 km (4:34 / km) +43m 4:26 / km
ahr:139 max:158 shoes: New Balance 1080 #2

HIll Walk/Run 59:01 intensity: (1:17 @0) + (14 @1) + (10:53 @2) + (39:41 @3) + (6:50 @4) + (6 @5) 7.72 km (7:39 / km) +795m 5:03 / km
ahr:139 max:160 shoes: Saucony P7

Thursday Jun 28, 2018 #

Note

20mph speed restrictions on trains due to heat scuppered plans to do hill walk/run
12 PM

S&C 1:05:00 [0]

7 PM

Running 20:46 intensity: (1 @1) + (7:01 @2) + (7:33 @3) + (6:11 @4) 4.18 km (4:58 / km) +44m 4:43 / km
ahr:141 max:159 shoes: New Balance 1080 #2

Wednesday Jun 27, 2018 #

12 PM

Running 36:02 intensity: (1:13 @1) + (14:54 @2) + (10:46 @3) + (1:43 @4) + (7:26 @5) 8.5 km (4:14 / km) +136m 3:56 / km
ahr:138 max:169 shoes: New Balance 1080 #2

...Including 4k in 14:09 as running section of mini triathlon in teams - 2 laps of Bella park with steep 20-25m hill up some steps on each lap. Not bad considering lack of fast running in previous 4/5 months. Knee still a little bit stiff/tender from weekend and still taking shortened strides (due to PHT) with quick cadence
6 PM

HIll Walk/Run 48:50 intensity: (3:04 @0) + (1:29 @1) + (42:11 @2) + (2:06 @3) 5.75 km (8:30 / km) +533m 5:48 / km
ahr:121 max:141 shoes: Saucony P7

9 PM

S&C 10:00 [0]

Tuesday Jun 26, 2018 #

5 PM

HIll Walk/Run 1:25:47 intensity: (1:14 @1) + (26:49 @2) + (51:58 @3) + (4:25 @4) + (1:21 @5) 10.33 km (8:18 / km) +1063m 5:29 / km
ahr:138 max:163 shoes: Saucony P7

Monday Jun 25, 2018 #

12 PM

S&C 55:00 [0]

5 PM

Running 31:32 intensity: (27 @1) + (12:33 @2) + (17:43 @3) + (49 @4) 7.07 km (4:28 / km) +37m 4:21 / km
ahr:135 max:154 shoes: New Balance 1080 #2

HIll Walk/Run 1:04:37 intensity: (3:54 @0) + (9:42 @1) + (35:21 @2) + (12:59 @3) + (2:41 @4) 7.69 km (8:24 / km) +741m 5:40 / km
ahr:122 max:155 shoes: Saucony P7

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