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Training Log Archive: ChrisG

In the 7 days ending Jan 26:

activity # timemileskm+m
  Road Biking9 7:12:58 109.49(15.2/h) 176.2(24.4/h) 1090
  Turbo trainer2 1:45:00
  Strength2 1:38:00
  Off road running1 43:58 5.03(8:44) 8.1(5:26) 50
  Total12 11:19:56 114.52 184.3 1140
averages - weight:78.5kg

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Sunday Jan 26 #

10 AM

Strength 50:30 [3]

3x10 jumps ups on toes
3x10 jump downs on toes
3x6x90 double leg extension
3x6x75 double leg curl
3x6x135 double leg press (2 up from bottom)
3x6x42.5 single leg extension
3x6x32.5 single leg curl
3x6x62.5 single leg press
3x10 single straight calf raise
3x12 Copenhagens
3x10 single bent calf raise
3x30s glute holds
3x20s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
50x Russian twists with 12lbs
3x8 pistol squats

Saturday Jan 25 #

Note
weight:78.4kg

9 AM

Road Biking (Tommy) 2:31:47 [3] 69.1 km (27.3 kph) +450m
shoes: Specialized Comp MTB

Friday Jan 24 #

Note
weight:78.8kg (rest day)

Thursday Jan 23 #

Note
weight:78.4kg

8 AM

Road Biking (Commute) 48:49 [3] 17.7 km (21.8 kph) +130m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 18:57 [3] 8.1 km (25.6 kph) +20m
shoes: Specialized Pro Carbon Road

Turbo trainer (P3C) 1:00:00 [3]
ahr:132 max:161 shoes: Specialized Expert Road

5x5/2 @ 270w. Much better tonight: hard work but managable.
142a - 153a - 93c
148a - 157m - 92c
150a - 160m - 92c
151a - 161m - 92c
152a - 161m - 94c

Wednesday Jan 22 #

Note
weight:78.4kg

8 AM

Road Biking (Commute) 47:39 [3] 17.5 km (22.0 kph) +130m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 21:36 [3] 9.5 km (26.4 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 47:30 [3]

3x6x85 double leg extension
3x6x70 double leg curl
3x6x125 double leg press (2 up from bottom)
3x6x42.5 single leg extension
3x6x32.5 single leg curl
3x6x60 single leg press
3x10 single straight calf raise
3x10 Copenhagens
3x10 single bent calf raise
3x30s glute holds
3x20s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
50x Russian twists with 12lbs
3x6 pistol squats

Road Biking (Commute) 5:10 [3] 1.3 km (15.1 kph) +20m
shoes: Specialized Pro Carbon Road

Tuesday Jan 21 #

Note
weight:78.4kg

8 AM

Road Biking (Commute) 48:03 [3] 17.6 km (22.0 kph) +130m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 18:06 [3] 8.1 km (26.9 kph) +20m
shoes: Specialized Pro Carbon Road

5 PM

Turbo trainer (P3C) 45:00 [3]
ahr:125 max:158 shoes: Specialized Expert Road

15mins - 3/1/3/1/3/1/3 @ 260w/280w. This was mental torture and nothing but negtive thoughts about whether I'd be able to complete it. Started a second 15mins but couldn't face it. Not really sure why.
149a - 158m - 89c

Monday Jan 20 #

Note
weight:78.4kg

8 AM

Road Biking (Commute) 48:30 [3] 17.7 km (21.9 kph) +130m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 24:21 [3] 9.6 km (23.7 kph) +30m
shoes: Specialized Pro Carbon Road

6 PM

Off road running 43:58 [3] 8.1 km (5:26 / km) +50m 5:16 / km
shoes: Inov8 Roclite 305 GTX

3x '8' at Inverleith - much easier in the dry but a bit too quick at times.

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