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Training Log Archive: fra_n95

In the 7 days ending Sep 9, 2017:

activity	#	time	miles		km		+ft
Cycling	7	16:33:46	237.46	(4:11)	382.16	(2:36)	12579
Swimming	3	1:55:00
Core	5	34:00
Stretching	4	32:00
Running	1	8:30	1.0	(8:30)	1.61	(5:17)	90
Total	7	19:43:16	238.46		383.76		12669
[1-5]	7	19:11:16

4:13

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Saturday Sep 9, 2017 #

Core 10:00 [3]

pre cycle.

Cycling 1:15:56 [3] 17.55 mi (4:20 / mi) +1154ft 4:04 / mi

To work, tired. Beaut day! Edinburgh Bike Club have the rudest people I have ever waitress-ed upon in their club.

Cycling 1:04:30 [3] 16.77 mi (3:51 / mi) +1006ft 3:38 / mi

Home. New PB.

Swimming 40:00 [1]

Mainly breast stroke bobbin but threw in a bit of crawl. 8PM.

Stretching 8:00 [0]

Friday Sep 8, 2017 #

Cycling 1:13:07 [3] 17.5 mi (4:11 / mi) +1113ft 3:56 / mi

Wet/windy +SAP. I went hard over DP and into L.Katrine as I was annoyed at my bodies uselessness to recover from any running related injury. 2 years of the same injured,run a little, repeat cycle arhhh. P.B by 2 mins!

Cycling 2:20:29 [3] 34.07 mi (4:07 / mi) +1626ft 3:57 / mi

Home other way around the Loch.

Stretching 8:00 [0]

Thursday Sep 7, 2017 #

Swimming 45:00 [1]

Maryhill breast-stroke bobbing and a bit of front crawl. Fun!

Running 8:30 [3] 1.0 mi (8:30 / mi) +90ft 7:50 / mi
(injured)

7/10 pain.

Cycling 1:03:00 [3] 13.6 mi (4:38 / mi) +691ft 4:25 / mi

>Mugdock. V windy and wet. Foul!

Cycling 40:00 [1] 9.0 mi (4:27 / mi) +250ft 4:20 / mi

To and from places. Mugdock>milngavie (costa break)> maryhill (swim) >W.E byres rd. (Dad).

Core 4:00 [3]

Plank while porridge cooked #gains

Stretching 8:00 [0]

Roped Dad in again... 'you're an expensive hobby frances'

Wednesday Sep 6, 2017 #

Core 5:00 [1]

plank cycle

Stretching 8:00 [0]

Logging so I do it... PNF stretch recruited Trev to hold my leg.

Cycling 1:20:00 [3] 18.2 mi (4:24 / mi) +1248ft 4:08 / mi

SAP. diversion so an extra wee climb at the start. Balfron>Dukes Pass>L.Katrine. wheel stayed on. i can kinda mechanic.

Cycling 2:40:34 [3] 40.77 mi (3:56 / mi) +1637ft 3:48 / mi

Home. Loch Katrine> Invertrossachs> Callander> Thornhill> Port of Menteith> Arnprior> Kippen> Fintry> Boquan> Balfron.

Tuesday Sep 5, 2017 #

Note

Physio (Angela Mudge, Jon X advice)= ITB/Hamstring/Quad, all through cycling as expected + lack of flexibility. Get to run again on Thurs! YAY!

Cycling 1:17:00 [3] 17.5 mi (4:24 / mi) +1150ft 4:09 / mi

SAP ride. New p.b

Cycling 37:00 [3] 8.9 mi (4:09 / mi) +383ft 4:00 / mi

Gartmore-Home. Ross gave me a lift to Gartmore ( physio), as my tyre had a bubble. Fixed, but with my bike mechanics half not expecting to make it to work tomorrow.

Monday Sep 4, 2017 #

Core 10:00 [3]

Swimming 30:00 [1]

Early morning b/s.

Cycling 30:10 [3] 8.6 mi (3:30 / mi) +238ft 3:25 / mi

same ride as last tues, right after cleaning my bike for 45 mins got stuck behind a tractor spraying me and my bike in cack. Felt good,a reckon bigger (2s) PB ride if it wasn't for that.

Note
(injured) (rest day)

Took the day off work (didn't fancy cycling in that weather), and ended up jogging to escape the rain in town and I could feel my leg, Therefore, decided to delay running and sort physio.

Sunday Sep 3, 2017 #

Cycling 1:21:00 [3] 17.5 mi (4:38 / mi) +1165ft 4:21 / mi

Tired and SAP breakfast on bike ride. Balfron>DP>L.Katrine

Core 5:00 [3]

Plank cycle

Cycling 1:11:00 [3] 17.5 mi (4:03 / mi) +919ft 3:52 / mi

Home, pissing it down. New PB (60s), probs since the little bit cocky Ross proclaimed the big ring would be 'easy' and the only 'proper option' for the less steep way over the duke; I refused to let my body think otherwise!

New challenge I have set myself pre leaving, big ring the 10% gradient side...

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