Sunday Jul 6 |
 | Cycling warm up/down 20:00 [2]6.6 km (3:02 / km) | |
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| Cycling intervals 40:00 [5]13.4 km (2:59 / km) | |
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| 4 times 8 minutes with 2 minutes recovery |
| Tennis 1:00:00 [1] | |
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| Jelly legs from the bike intervals, still managed to thrash Emil though |
Saturday Jul 5 |
| Tennis 50:00 [1] | |
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| Me and Emil had our asses kicked by Emma and Linus |
Friday Jul 4 |
| Trail/terrain running warm up/down 30:00 [2]5.45 km (5:30 / km) | |
| ahr:130 shoes: Blue Saucony Triumphs |
| Jogging before and after round Boson |
| Road/track running warm up/down 13:30 [3]2.5 km (5:24 / km) | |
| shoes: Blue Saucony Triumphs |
| Strides and jogging round the track, plus jogging in between reps |
| Road/track running intervals 13:07 [5]4.4 km (2:59 / km) | |
| ahr:163 max:177 shoes: Blue Saucony Triumphs |
| 4 times 1km in 2.59 off 90 secs, plus 1 times 400m in 1.11 at the end when I lost motivation for the last one. Pushed the 4th one a bit hard to stay under 3 mins, found it tough to keep up the pace on my own on the last one. |
| Note | |
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| Calf a little bit sore after - ah yes thats why I haven't been running on the track all spring |
Thursday Jul 3 |
| Aquajogging 20:00 [2] | |
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| Trail/terrain running 1:00:00 [2]10 km (6:00 / km) | |
| ahr:119 max:144 shoes: Asics terrain shoes |
| Easy run with Magnus, about half in terrain, half on trails. |
Wednesday Jul 2 |
| Tennis 1:00:00 [2] | |
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| Nadal progressed into the next round and thrashed Federer today, who was playing pretty similarly to Murray yesterday it has to be said
Sauna after |
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| C • crystal ball? 2 |
| Trail/terrain running tempo 58:46 [4]13.3 km (4:25 / km) | |
| shoes: Blue Saucony Triumphs |
| Last 10km loop. Good tempo with Emil |
Tuesday Jul 1 |
| Cycling 30:00 [2]10 km (3:00 / km) | |
| ahr:123 max:138 |
| Easy indoor session. Wore a thermal as part of heat acclimatisation. Sweated a lot. |
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| C • yuk 2 |
| Strength and conditioning 15:00 [1] | |
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| Note | |
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| Then some stretching, sauna and quick dip in the sea on the way home. |
| Tennis 1:00:00 [2] | |
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| I anticipation of Murray v Nadal, Emil and I staged a similar match. Nadal won |
Monday Jun 30 |
| Note | |
| (rest day) |
| Rest day / sorting life out |