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Training Log Archive: ChrisG

In the 7 days ending Jul 28:

activity # timemileskm+m
  Road Biking10 10:58:09 183.49(16.7/h) 295.3(26.9/h) 2470
  Strength3 1:44:00
  Cross Trainer2 55:00
  Skipping2 15:00
  Total12 13:52:09 183.49 295.3 2470
averages - weight:78.7kg

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Sunday Jul 28 #

6 PM

Road Biking (Aeroad) 1:36:24 [3] 48.3 km (30.1 kph) +360m
shoes: Specialized Expert Road

10x Silverknowes steady after a day of cleaning. Went out for 5 laps, decided on 6 to make it over an hour but ended up doing 10.

Saturday Jul 27 #

Note
weight:79.4kg

4 PM

Strength 32:00 [3]

10x50kg single leg extension - failing on last on on right
10x100kg leg extension - failing on last one

Skipping 10:00 [3]

Cross Trainer 35:00 [3]

10mins @ level 16 & 16kph
5x90/90@ level 18 & 16kph

Friday Jul 26 #

Note
weight:78.5kg

7 AM

Road Biking (Commute) 24:19 [3] 8.4 km (20.7 kph) +90m
shoes: Specialized Pro Carbon Road

Tired legs
5 PM

Road Biking (Commute) 18:49 [3] 8.1 km (25.8 kph) +30m
shoes: Specialized Pro Carbon Road

Thursday Jul 25 #

Note
weight:78.5kg

7 AM

Road Biking (Commute) 21:42 [3] 8.3 km (22.9 kph) +70m
shoes: Specialized Expert Road

4 PM

Road Biking (Aeroad) 3:15:57 [3] 87.4 km (26.8 kph) +970m
shoes: Specialized Expert Road

Even hotter: 30+ at times. Rode out fairly hard then a bit more effort up the Granites. Cruising round Heriot and Humbie after that and tiring a little but still strong.

Wednesday Jul 24 #

Note
weight:78.5kg

5 PM

Road Biking (Commute) 22:30 [3] 8.2 km (21.9 kph) +70m
shoes: Specialized Pro Carbon Road

Strength 36:00 [3]

Got to 3x10x80kg on leg extension.

Cross Trainer 20:00 [3]

Wanting something hard so 5x90/90 @ level 18 & 16kph+ - v. hard work and sweating buckets.

Road Biking (Commute) 5:03 [3] 1.3 km (15.4 kph) +40m
shoes: Specialized Pro Carbon Road

Grind home - broken.

Tuesday Jul 23 #

Note
weight:78.5kg

7 AM

Road Biking (Commute) 22:27 [3] 8.3 km (22.2 kph) +60m
shoes: Specialized Expert Road

4 PM

Road Biking (Aeroad) 3:27:55 [3] 100.7 km (29.1 kph) +680m
shoes: Specialized Expert Road

East Lothian loop on the way home - scorchio! A bit of effort back along the coast.

Monday Jul 22 #

Note
weight:78.5kg

7 AM

Road Biking (Commute) 24:40 [3] 8.4 km (20.4 kph) +80m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 18:23 [3] 7.9 km (25.8 kph) +20m
shoes: Specialized Pro Carbon Road

6 PM

Strength 36:00 [3]

Skipping 5:00 [3]

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