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Training Log Archive: Jayson

In the 7 days ending Aug 19:

activity # timemileskm+m
  Bike3 3:46:00
  Run2 1:00:01 13.4(4:29) 21.57(2:47) 180
  S&C and weights1 1:00:00
  Rest Day1 1
  Total7 5:46:02 13.4 21.57 180
  [1-5]6 5:46:01
averages - sleep:6

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Saturday Aug 19 #

Rest Day 1 [0]
slept:6.0 (rest day)

Rest day - Walked dog and stayed inside sorting paper work and opening mail from past 3 months

Friday Aug 18 #

9 AM

Run (Easy run with Indie & Kim) 1 [1] ** 6.9 mi ( / mi) +150m / mi

Easy run - Amotherby lolipop route - Attached to Indie who pulled a bit, felt ok and like some sort of form was coming back and breathing felt comfortable - Still very overgrown in parts and nettles just pissed me off - maybe leave it another month before using this route. (I suffer with grass and nettle rash)

Thursday Aug 17 #

5 PM

Bike (Easy bike - Rolling hills) 1:56:00 [1]

28.5 miles 500m climb
Nice steady ride around Thixendale and figure 8 on way back via North Grimstone. Rolling hills through the wolds. Felt good riding at easy pace, held back a bit on climbs and enjoyed getting out of the saddle to crank it over the rollers - could have kept going comfortably - drank 500ml and ate small chia bar and some dates.
Also got harassed by a bat shit crazy women in a car when I had to move over the road to avoid a hedge cutter - I think she needed a hug...

Wednesday Aug 16 #

7 AM

Run (Easy dog run) 1:00:00 [3] 6.5 mi (9:14 / mi) +30m 9:06 / mi

Very easy run with Indie, River bank and back lanes - felt pretty slugish but happy to be out and about rather than wanting to get it over and done with.
Indie spent most of it carry some left over fur from a dead rabbit - he seemed happy trotting next to me off the lead rather than charging off looking for food and going missing.
6 PM

S&C and weights (Weighted Squats & pull up) 1:00:00 [3]

6x15 weighted back squats (25kg) and 6x5 assisted pull up (alternate over and underhand, plus some superman planks on boson ball and messing standing on medicine ball.
Disgusted with myself on the pull ups, could barely do 3 unassisted WTF i used to bash out 10-15 no problem - pull up bar back up in doorway so i can get a grip of these.
Squats felt very easy enjoyed session.
NB - felt sore next day, probably still muscle fatigue and not used to it.

Tuesday Aug 15 #

7 AM

Bike (Bike to work) 1:00:00 [1]

15 mile, 70 m
Ride to work, very steady away, cross wind, felt ok when finished
5 PM

Bike (Bike home from work) 50:00 [3]

15 mile 70 m
Quite a intense day at work getting stuff shipped out before shutdown for two weeks. Bike home - slight tail and cross wind, felt good once warmed up and pushed a little to maintain a low cadence in high gear, managed to hit a good couple of 5 mile splits (16:14/18.5mph and 15:56/18.8mph) so quite happy (though the tail wind may have had a bit to do with it!

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