Saturday Jun 21 |
 | Treadmill 15:00 [3]2 km (7:30 / km) | |
| shoes: Mizuno Wave Creation 8 |
| Charity event at work where we had to run on the treadmill for the entire day between us. Turn #1 at 10am. Very steady. |
| Treadmill 30:00 [3]6 km (5:00 / km) | |
| shoes: Mizuno Wave Creation 8 |
| Charity run turn #2 at 12pm. A bit faster but still quite comfortable (12km/h) |
| Treadmill 30:00 [4]8 km (3:45 / km) | |
| shoes: Brooks Infiniti (2nd pair) |
| Charity run turn #3 at 4.30pm. Ran at 16km/h. Found quite hard, but kept going. |
Friday Jun 20 |
| Running intervals 22:00 [4]3.75 mi (5:52 / mi) | |
| shoes: Mizuno Wave Creation 8 |
| Mile reps along the canal. Aiming to do them at 10km pace, and ended up doing 5.39, 5.40, 5.42 so fairly happy with those. |
| Running 33:00 [3]3.75 mi (8:47 / mi) +60m 5:13 / km | |
| shoes: Mizuno Wave Creation 8 |
| Running to canal from work, and finishing run, still running at 7.45min/ml pace. Legs felt good at last. |
Thursday Jun 19 |
| Road cycling 37:00 [1]10.4 km (3:33 / km) | |
| |
| Cycle to work and back on mountain bike, rear derailleur screwed so very high cadence. |
| Running 37:00 [3]7 km (5:17 / km) +110m 4:54 / km | |
| shoes: Brooks Infiniti |
| Run with Jess from Yeadon. Very steady to see how my legs were after race last weekend. Fine going up, but still quite tender on descents. |
Wednesday Jun 18 |
| Mountain biking 1:42:00 [4] | |
| |
| Bit of a faster ride than yesterday. Started at home and still went along the canal. Had a bit of a tempo session in the middle when another fast cyclist joined the canal in front of me, so put a bit of effort in to see if i could catch him up (i did). Saw Jess on the way back, so just rode alongside her back to home. Rear derailleur jammed after meeting up, need to fix before training on bike again. |
Tuesday Jun 17 |
| Mountain biking 1:15:00 [3] | |
| |
| Rather steady ride after work along Kirkstall Rd then onto the canal as far as Calverley Wood and back. Legs still quite sore, and training bike definitely needs some repairs doing to it. Good to be out cycling again, even if it was raining. |
| Road cycling 16:00 [3]3.2 mi (4:59 / mi) | |
| |
| Cycle to work |
Monday Jun 16 |
| Note | |
| (rest day) |
| Quads and ITB still very sore from Saturday's race. |
Sunday Jun 15 |
| Note | |
| (rest day) |
| Quads very tender, and blisters on both feet from yesterday's race. |