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Training Log Archive: Ian Dunlap

In the 7 days ending Mar 20:

activity # timemileskm+m
  Biking on trainer3 2:00:00 39.0(3:05) 62.76(1:55)
  Biking outside 1 1:35:00 16.6(5:43) 26.72(3:33) 413
  Warm ups5 1:26:00 4.82(17:51) 7.76(11:05) 5
  Running3 1:10:25 7.71(9:08) 12.41(5:41) 500
  Stretching 3 42:00
  Lifting and core1 25:00
  Map making1 20:00 0.62(32:11) 1.0(20:00)
  Core1 5:00
  Total7 7:43:25 68.75 110.64 918

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Saturday Mar 20 #

Biking on trainer 20:00 [4] 7.0 mi (2:51 / mi)

Had relatives over, could not do much

Friday Mar 19 #

Warm ups warm up/down 15:00 [3] 0.8 mi (18:45 / mi)

Warm ups warm up/down 15:00 [1] 0.8 mi (18:45 / mi)

Thursday Mar 18 #

Warm ups warm up/down 15:00 [3] 0.8 mi (18:45 / mi)

Doing good

Running hills 32:00 [3] 3.21 mi (9:58 / mi) +200m 8:21 / mi
shoes: Gel nimbus asics

9 hills+ rest

Stretching warm up/down 12:00 [3]

Wednesday Mar 17 #

Warm ups warm up/down 15:00 [2] 0.8 mi (18:45 / mi) +5m 18:24 / mi
shoes: Gel nimbus asics

Running 18:25 [3] 2.5 mi (7:22 / mi) +50m 6:56 / mi

All good, getting back into running

Stretching warm up/down 20:00 [2]

All good

Tuesday Mar 16 #

Map making 20:00 [2] ** 1.0 km (20:00 / km)

Biking outside long 1:35:00 [4] 16.6 mi (5:43 / mi) +413m 5:19 / mi

Really hilly, all good

Monday Mar 15 #

Warm ups warm up/down 11:00 [2] 1.0 km (11:00 / km)

Easy

Running 20:00 [1] 2.0 mi (10:00 / mi) +250m 7:12 / mi
shoes: Gel nimbus asics

Very wind, cold, a little sore, easy pace

Biking on trainer 40:00 [4] 15.0 mi (2:40 / mi)

Lifting and core 25:00 [3] 0.0 km

All good

Stretching warm up/down 10:00 [1] 0.0 km

Sunday Mar 14 #

Note

Recovering from big race

Biking on trainer long 1:00:00 [3] 17.0 mi (3:32 / mi)

Warm ups warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Core 5:00 [3] 0.0 km

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