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Training Log Archive: ChrisG

In the 7 days ending Sep 22:

activity # timemileskm+m
  Road Biking8 8:18:29 133.53(16.1/h) 214.9(25.9/h) 1470
  Off Road Biking1 2:23:21 35.36(4:03) 56.9(2:31) 430
  Swimming3 1:51:05 2.92(38:02) 4.7(23:38)
  Strength2 1:20:00
  Cross Trainer1 1:00:00
  Total12 14:52:55 171.81 276.5 1900
averages - weight:78kg

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Sunday Sep 22 #

10 AM

Strength 40:00 [3]

Glutes x30s
3x5x120kg leg press - power out and sloooow in
3x5x65kg leg curl
3x5x90 leg extensions
3x5x50 single leg press
3x5x13.75 leg pull through
3x10 Copenhagens

Plank seq x30s
Sit-up x 20
Press up x20
Russian twistx50 w/ 12lbs

Saturday Sep 21 #

Note
weight:77.7kg

10 AM

Road Biking (Aeroad) 3:47:27 [3] 103.3 km (27.2 kph) +710m
shoes: Specialized Expert Road

East Lothian loop - 188w NP.

Friday Sep 20 #

Note
weight:77.7kg

7 AM

Swimming 48:30 [3] 2.0 km (24:15 / km)

4 PM

Off Road Biking (Tommy) 2:23:21 [3] 56.9 km (2:31 / km) +430m 2:26 / km
shoes: Specialized Comp MTB

Coast to the bridges, Kirkliston, Balerno and WofL

Thursday Sep 19 #

Note
weight:77.7kg

7 AM

Road Biking (Commute) 47:22 [3] 17.6 km (22.3 kph) +140m
shoes: Specialized Pro Carbon Road

Right knee feeling a little irritated when I woke up and when I first started cycling but got better during the ride.
5 PM

Road Biking (Commute) 39:27 [3] 17.4 km (26.5 kph) +110m
shoes: Specialized Pro Carbon Road

Wednesday Sep 18 #

Note
weight:78kg

7 AM

Swimming 22:46 [3] 1.0 km (22:46 / km)

5 PM

Road Biking (Aeroad) 1:00:53 [3] 29.1 km (28.7 kph) +180m
shoes: Specialized Expert Road

Some harder efforts at Silverknowes to test out my knee: 5.25 @ 302w, 5.26 @ 304w & 5.25 @ 302w.

Tuesday Sep 17 #

Note
weight:78.7kg

7 AM

Road Biking (Commute) 46:25 [3] 17.6 km (22.8 kph) +140m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:15 [3] 9.5 km (26.8 kph) +30m
shoes: Specialized Pro Carbon Road

Cross Trainer 1:00:00 [3]

3x11mins: l16 @ 18kph spiced up with 1min @ 20kph every 3mins and last 2mins in final set at 22 & 24kph.
HR not working on first set
160a/172m
168a/185m (175m before the last 2mins)

Road Biking (Commute) 5:01 [3] 1.3 km (15.5 kph) +20m
shoes: Specialized Pro Carbon Road

Monday Sep 16 #

8 AM

Road Biking (Commute) 23:58 [3] 8.3 km (20.8 kph) +70m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:43 [3] 9.5 km (26.2 kph) +40m
shoes: Specialized Pro Carbon Road

Strength 40:00 [3]

Test session - a bit ambitious at times!

10x115kg double leg extensions (made 8 of them)
10x60kg single leg extension (7 right and 9 left)
10x85kg double leg curl (made 7 of them)
10x42.5kg single leg curl - fail on 6ish
10x140kg double leg press (2 up from bottom)
10x70kg single leg press - think I can go higher

3x20 Clams each side
Plank sequence: f,l,r,f, l high, r high, f x30s
20x Sit ups
20x Press ups
20x Dips
50x Russian twists with 12lb kettle bell
3x8 straight calf raise right (4 on left)
3x6 bent calf raise right (4 on left)
3x16 Copenhagens
3x6x16.25kg leg pull through
10x150kg double leg press

Swimming 39:49 [3] 1.7 km (23:25 / km)

Road Biking (Commute) 4:58 [3] 1.3 km (15.7 kph) +30m
shoes: Specialized Pro Carbon Road

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