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Training Log Archive: JoshuaDudley

In the 7 days ending Aug 17:

activity # timemileskm+m
  Spin3 1:35:03
  Biking4 1:26:07 13.04(9.1/h) 20.98(14.6/h)
  Orienteering1 50:19 3.4(14:48) 5.47(9:12)
  BBA2 46:45 3.75(12:27) 6.04(7:44)
  Running1 22:31 2.24(10:04) 3.6(6:15)
  Strength and Conditioning1 19:00
  Total8 5:19:45 22.43 36.09

» now

Saturday Aug 17 #

9 AM

Running 22:31 [1] 3.6 km (6:15 / km)
ahr:124 max:144

A chill morning run with Joe and Kirsty. Nice to show them the forest and have some company. Leg felt a little stiff before setting off but warmed up and was good. Finished on some small trails downhill and leg was feeling good. Hopefully able to run a bit more next week!

Off to see the woc relays!!!

Friday Aug 16 #

(rest day)

Busy day and lack of sleep, not sensible to train.

Thursday Aug 15 #

7 PM

Biking warm up/down 21:30 [1] 7.0 km (19.5 kph)
ahr:112 max:134

Spin 27:00 [3]
ahr:150 max:154

Was feeling a bit tired today to push the legs.

Wednesday Aug 14 #

6 AM

BBA 26:45 [1] 2.5 km (10:42 / km)
ahr:108 max:135

Leg was feeling good today. Easy jogging and no problems. Good rest and felt fresh today. Lovely morning but the rain is coming now
9 PM

Biking warm up/down 23:00 [1] 7.0 km (18.3 kph)
ahr:102 max:130

Spin 40:40 [1]
ahr:120 max:138

Bit of a late session but watching some orienteering whilst spinning quite nice. Felt good, but a little tired from yesterday’s hard sesh

Tuesday Aug 13 #

6 PM

Biking warm up/down 27:19 [1] 3.57 km (7.8 kph)
ahr:117 max:138

Spin 23:53 [3]
ahr:152 max:158

Spin 3:30 [5]

7x30 s 1min TA

Was tough session on my own. Heart monitor was crap so manual readings after each interval. Felt strong for all 7. Breathing good. Legs strong but getting quite tired towards last few.
7 PM

Biking warm up/down 14:18 [1] 3.41 km (14.3 kph)
ahr:106 max:176

Good session today, took a few minutes to wind down and get me head back.

Sunday Aug 11 #

8 AM

BBA 20:00 [1] 3.54 km (5:39 / km)
ahr:113 max:159

A wet day.
Easy run to test the foot after a week of alternative training. Felt good. Some little twinges getting the tissue used to moving again.

Strength and Conditioning (Exploding kittens) 19:00 [3]

10x3 step ups explosive
10x3 lunge ups explosive
3 step climbs and down easy on toes
3 x40m strides toes pointed quite easy

Good little session deliberately not over the top to ensure not to over do the leg. Based on feeling I will try and incorporate some easy runs in this week to build it up slowly again. Some more forest walks also before any intervals
4 PM

Orienteering 50:19 [1] *** 5.47 km (9:12 / km)
ahr:108 max:138

Walk o with a little joggin on paths.

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