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Training Log Archive: ChrisG

In the 7 days ending Aug 11:

activity # timemileskm+m
  Road Biking7 7:24:08 125.08(16.9/h) 201.3(27.2/h) 1790
  Strength2 1:57:25
  Cross Trainer2 1:55:00
  Off road running2 48:15 5.22(9:15) 8.4(5:45) 40
  Total12 12:04:48 130.3 209.7 1830
averages - weight:78.8kg

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Sunday Aug 11 #

11 AM

Cross Trainer 55:00 [3]

Sweaty intervals:
10mins: l16 @ 17kph (152a/163m)
5x3/2: l17 @ 18kph (166/179 - 173/184 - 176/187 - 178/188 - ?/?)
Stopped my watch rather than taking a split on the last one which probably shows how much I was suffering! Almost didn't start the 5th one and almost stopped a few times in the first minute but somehow made it through.

Saturday Aug 10 #

12 PM

Off road running 24:44 [3] 4.4 km (5:37 / km)
shoes: Nimbus 20

4x '8' of Viccy Park with 1min walk in between. Calf guards on and everything felt ok.
5 PM

Strength 1:00:00 [3]

Single leg ex: 3x6x50 - just about with right
Db leg ex: 3x8x100 (9 on first but failed on last two sets)
Db leg curl: 3x9x70 (struggling at the end)
S leg curl: 3x9x35
Leg press (not full range): 3x10x80
Single Hamstring pull through: 3x12x13.75
Copenhagens: 3x16
Single Straight calf raise: 3x10
Single bent calf raise: 3x8
Single lower: 3x10x3
Single bridge: 3x15
Bent glute: 3x30s
Straight glute: 3x30s
Jump on & jump off box (single level): 5x10

Friday Aug 9 #

Note
weight:78.4kg (rest day)

Bus to work - tired this morning and didn’t fancy yet another soaking.

Thursday Aug 8 #

Note
weight:78.6kg

7 AM

Road Biking (Commute) 21:32 [3] 8.1 km (22.6 kph) +80m
shoes: Specialized Expert Road

4 PM

Road Biking (Aeroad) 4:15:27 [3] 117.0 km (27.5 kph) +1180m
shoes: Specialized Expert Road

The even longer route home: Granites + Meldons. Generally strong but tired.

Wednesday Aug 7 #

Note
weight:79.5kg

12 PM

Road Biking (Aeroad) 1:18:14 [3] 40.4 km (31.0 kph) +290m
shoes: Specialized Expert Road

8x Silverknowes
6 PM

Cross Trainer 1:00:00 [3]
ahr:144 max:186

Sweaty intervals:
10mins: l16 @ 17kph (153a/163m)
4x3/2: l17 @ 18kph (166/179 - 173/184 - 174/185 - 176/186)
4x30/90: l18 @ 21kph (153/171 - 160/177 - 161/176 - 164/179)

(the machine's HR monitor pretty much inline with my Garmin)

Tuesday Aug 6 #

8 AM

Road Biking (Commute) 22:12 [3] 8.4 km (22.7 kph) +70m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:32 [3] 9.4 km (26.2 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 57:25 [3]

Single leg ex: 3x6x50 - not quite with right (last 1)
Db leg ex: 3x8x100
Db leg curl: 3x8x70
S leg curl: 3x8x35
Leg press (not full range): 3x10x70
Single Hamstring pull through: 3x6x16.25 (control not great)
Copenhagens: 3x16
Single Straight calf raise: 3x9
Single bent calf raise: 3x7
Single lower: 3x10x3
Single bridge: 3x15
Bent glute: 3x30s
Straight glute: 3x30s
Jump on & jump off box (single level): 4x10

Road Biking (Commute) 4:40 [3] 1.4 km (18.0 kph) +30m
shoes: Specialized Pro Carbon Road

Monday Aug 5 #

8 AM

Road Biking (Commute) 22:41 [3] 8.4 km (22.2 kph) +90m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 17:50 [3] 8.2 km (27.6 kph) +20m
shoes: Specialized Pro Carbon Road

6 PM

Off road running 23:31 [3] 4.0 km (5:53 / km) +40m 5:36 / km
shoes: Nimbus 20

Inverleith Park: 4x5/1 (forgot to stop on first so extra 30s)

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