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Training Log Archive: OJ

In the 7 days ending Jan 28, 2016:

	activity	#	time	miles		km		+m
	Cycling	8	6:48:47					1938
	Yoga	7	2:05:00
	Crosstrainer	3	1:42:00	11.81	(8:38)	19.0	(5:22)
	Running	4	1:11:00	7.44	(9:32)	11.98	(5:56)	139
	Swimming	2	1:08:00
	Running Drills	1	8:00	0.31	(25:45)	0.5	(16:00)
	Total	21	13:02:47	19.56		31.48		2077
averages - sleep:7.7

2:25

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» now

Thursday Jan 28, 2016 #

6 AM

Cycling 30:00 [1]

Gym, hork, home.

7 AM

Swimming 30:00 [3]

Definite improvement in technique today and managed this in 4-length chunks. Still not daring to upgrade to the fast lane though.

1.13km

C • numbers 7

12 PM

Cycling 1:05:00 +600m

Will inspired me to get out in the lovely weather rather than flog myself in the gym. I've never done a specific hill session on a bike before, so decided to give it a go. Foxhall and Greenhouse Lane descending via Mayfield. Managed 3 into a strong headwind, which didn't make life any easier, completely popped at the end of the final effort. 6.33, 6.38, 6.27. Descents in about 3.30.

2

7 PM

Yoga 20:00 [1]

Very tired this evening!

Wednesday Jan 27, 2016 #

8 AM

Cycling 40:00 [1]
slept:9.5

Nursery, work, home.

12 PM

Crosstrainer 40:00 7.0 km (5:43 / km)

Everything a bit worse again today, particularly the hamstring and bum. Stupid idea to do drills yesterday.

6x3/1 working very hard on the crosstrainer followed by 10 mins on the stair climb. New world record of 95 stories.

3

7 PM

Yoga 20:00 [1]

Tuesday Jan 26, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:5.0

Terrible night's sleep and felt dreadful today. Ran out of time for the gym at lunch so foolishly thought I would try a short jog. Then added in a few drills (just exercises, no strides or sprints). That was a bad idea and SI and bum were hurting at a low level on the jog back.

4

Running Drills 8:00 [3] 0.5 km (16:00 / km)

7 PM

Yoga 10:00 [1]

Monday Jan 25, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 38:00 [3]
slept:7.5

Back in the pool, urghhh. Managed a bit more again today and going a bit more easily once I had got going. It takes me about 20 lengths to remember how to swim without drowning, after that it goes quite quickly.

1.33km

12 PM

Crosstrainer 20:00 [2] 4.5 km (4:27 / km)

Warm up and down on the crosstrainer.

Running 25:00 4.0 km (6:15 / km)

And a short run on the treadmill. Kept the gradient up at 8.5% for the first half, short walk then reduced the gradiend to 7.5% and upped the speed for the second half. OK I think.

2

C • Spinning 9

7 PM

Yoga 20:00 [1]