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Training Log Archive: ChrisG

In the 7 days ending Jan 20, 2019:

	activity	#	time	miles		km		+m
	Road Biking	11	7:14:51	98.3	(13.6/h)	158.2	(21.8/h)	1330
	Walking	1	6:17:48	13.36	(28:17)	21.5	(17:34)	1330
	Strength	3	2:20:47
	Orienteering	1	1:48:25	3.73	(29:05)	6.0	(18:04)
	Swimming	1	24:29	0.62	(39:24)	1.0	(24:29)
	Treadmill	1	15:00
	Total	13	18:21:20	116.01		186.7		2660
	[1-5]	11	10:15:07
averages - weight:80.3kg

6:17

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Sunday Jan 20, 2019 #

10 AM

Walking 6:17:48 [0] 21.5 km (17:34 / km) +1330m 13:25 / km

Saturday Jan 19, 2019 #

11 AM

Orienteering 1:48:25 [0] 6.0 km (18:04 / km)
shoes: Inov8 Roclite 305 GTX

Coaching Jane round Loch Vaa

Friday Jan 18, 2019 #

Note
weight:80.3kg

7 AM

Road Biking (Commute) 50:24 [3] 18.3 km (21.8 kph) +200m
shoes: Specialized Comp MTB

5 PM

Road Biking (Commute) 21:03 [3] 8.3 km (23.7 kph) +30m
shoes: Specialized Comp MTB

6 PM

Road Biking (Commute) 4:31 [3] 1.4 km (18.6 kph)
shoes: Specialized Comp MTB

Strength 46:00 [3]

Road Biking (Commute) 5:00 [3] 1.4 km (16.8 kph) +20m
shoes: Specialized Comp MTB

Thursday Jan 17, 2019 #

7 AM

Road Biking (Commute) 55:16 [3] 18.3 km (19.9 kph) +180m
shoes: Specialized Comp MTB

5 PM

Road Biking (Commute) 1:06:57 [3] 25.9 km (23.2 kph) +220m
shoes: Specialized Comp MTB

1x Cramond Road and 4x Silverknowes Road. Legs generally feeling empty so all a bit of a grind so pleased to actually do it all.

Wednesday Jan 16, 2019 #

Note
weight:80.3kg

8 AM

Road Biking (Commute) 4:43 [3] 1.4 km (17.8 kph)
shoes: Specialized Comp MTB

Swimming 24:29 [3] 1.0 km (24:29 / km)

2x(250 swim + 250 pull) - not terrible but felt better than the time suggests.

Road Biking (Commute) 5:35 [3] 1.4 km (15.0 kph) +30m
shoes: Specialized Comp MTB

6 PM

Road Biking (Commute) 31:53 [3] 12.8 km (24.1 kph) +60m
shoes: Specialized Comp MTB

Chilly warmup to the gym

Strength 45:47 [3]

Treadmill 15:00 [3]
shoes: Nike Pegasus

10x60 run / 30 walk. Calf felt ok with this but not totally convinced otherwise - felt it a bit doing single leg curls (as I did on Monday/Friday).

Road Biking (Commute) 5:29 [3] 1.4 km (15.3 kph) +20m
shoes: Specialized Comp MTB

Tuesday Jan 15, 2019 #

Note
weight:80.3kg

7 AM

Road Biking (Commute) 51:40 [3] 18.3 km (21.3 kph) +170m
shoes: Specialized Comp MTB

Effort through Barnton and along bike path to Roseburn.

5 PM

Road Biking (Commute) 51:28 [3] 20.2 km (23.5 kph) +190m
shoes: Specialized Comp MTB

4x Silverknowes on the way home. Tough going: dark, mountain bike and haven't done this for a while. Times surprisingly consistent though: 2.32, 2.36, 2.32 & 2.38.

Monday Jan 14, 2019 #

Note
weight:80.3kg

7 AM

Road Biking (Commute) 50:52 [3] 18.3 km (21.6 kph) +140m
shoes: Specialized Comp MTB

A bit of commuter racing on the bike path.

5 PM

Road Biking (Commute) 25:00 [3] 9.5 km (22.8 kph) +50m
shoes: Specialized Comp MTB

Strength 49:00 [3]

Road Biking (Commute) 5:00 [3] 1.3 km (15.6 kph) +20m
shoes: Specialized Comp MTB

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