Saturday Jan 5 |
 | Running 31:00 [3]6.5 km (4:46 / km) +100m 4:26 / km | |
| shoes: Brooks Cascadia |
| Nice to be out running again on a glorious day with Chris. Found the pace rather slow, but will need to ease back into it slowly. Could still feel R. knee slightly when on downhills, back to more massage before I start training fully.
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Friday Jan 4 |
| Road cycling 32:00 [3]11 km (2:55 / km) | |
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| Cycle to work and back |
Thursday Jan 3 |
| Road cycling 33:00 [3]11 km (3:00 / km) | |
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| Cycle to work and back |
| Turbo trainer warm up/down 10:00 [3] | |
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| Turbo trainer 1:00:00 [5] | |
| max:190 |
| High tempo session, keeping above 100rpm, and getting it up to 120 for the last 5 mins. R. elbow sore after 20mins, eases off when I stop leaning on bars.
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Wednesday Jan 2 |
| Fell running 26:00 [3]4.5 km (5:47 / km) +235m 4:35 / km | |
| shoes: Brooks Cascadia |
| First run for nearly 4 weeks. R. ITB band still tight, but could only feel my knee slightly, definitely worse going downhill. Need to get massage regularly if I'm to start racing soon. |
Tuesday Jan 1 |
| Turbo trainer warm up/down 5:00 [3] | |
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| Turbo trainer 1:30:00 [4] | |
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| Steady 90rpm, with a 1 minute effort every 5th minute at approx. 115rpm. A few periods of longer sustained effort in sync with music. R. elbow hurt again.
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Monday Dec 31 |
| Road cycling 32:00 [3]11 km (2:55 / km) | |
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| Cycle to work and back |
| Turbo trainer warm up/down 10:00 [3] | |
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| Turbo trainer intervals 40:00 [4] | |
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| 15secs effort, 15 secs recovery. Was doing approx. 120rpm on efforts, and 80rpm on recoveries, found it a good session, not too hard, but had to put the effort in. Could do longer though.
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Sunday Dec 30 |
| Mountain biking 2:33:00 [4]55 km (2:47 / km) +680m 2:37 / km | |
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| Very muddy as rained previous night. Harewood was busy, as was Chevin so had to slow down a little bit there. Felt good on the hills, though big effort up from Harewood Estate on road drained me pretty badly. Mud got into mech on Danefield so chain got sucked up for a while which was frustrating. Decided to go on fewer paths back, though ride through Esholt was good fun. Need to get glasses or mudguards for mountain biking in winter! Elbow was fine.
Route
http://www.mapmyride.com/ride/united-kingdom/leeds...
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