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Training Log Archive: ChrisG

In the 7 days ending Feb 9:

activity # timemileskm+m
  Road Biking9 5:09:08 77.05(15.0/h) 124.0(24.1/h) 930
  Strength2 1:03:30
  Off road running2 50:16 5.72(8:48) 9.2(5:28) 120
  Turbo trainer1 45:00
  Total12 7:47:54 82.77 133.2 1050
averages - weight:78.4kg

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MoTuWeThFrSaSu

Sunday Feb 9 #

Note

Something kicking off in my right knee too. Felt something on Thursday/Fri walking down the stairs at work but fine cycling. Worse after running yesterday. Hurts as I bend it / going down into a squat. I think it hurt a bit on one single leg squat on Tuesday.

Saturday Feb 8 #

Note
weight:78.7kg

9 AM

Road Biking (Tommy) 1:30:09 [3] 37.7 km (25.1 kph) +380m
shoes: Specialized Comp MTB

Amble out to the Bridges and loop back past Craigie Farm.
3 PM

Off road running 20:51 [3] 3.8 km (5:29 / km) +90m 4:54 / km
shoes: Inov8 Roclite 305 GTX

Right calf went

Friday Feb 7 #

Note
weight:78.7kg

8 AM

Road Biking (Commute) 22:33 [3] 8.3 km (22.1 kph) +70m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 1:01:25 [3] 26.3 km (25.7 kph) +160m
shoes: Specialized Pro Carbon Road

Long way home with a couple of loops of Silverknowes.

Thursday Feb 6 #

Note
weight:78.7kg

6 PM

Turbo trainer (P3C) 45:00 [3]
shoes: Specialized Expert Road

3x5/2 @ 280w

Strength 5:00 [3]

3x10 straight and bent leg calf raises.

Wednesday Feb 5 #

8 AM

Road Biking (Commute) 24:02 [3] 8.0 km (20.0 kph) +70m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 18:41 [3] 8.1 km (26.0 kph) +20m
shoes: Specialized Pro Carbon Road

5 PM

Off road running 29:25 [3] 5.4 km (5:27 / km) +30m 5:18 / km
shoes: Inov8 Roclite 305 GTX

2x ‘8’ of Inverleith - much drier tonight.

Tuesday Feb 4 #

Note
weight:78kg

8 AM

Road Biking (Commute) 22:23 [3] 8.4 km (22.5 kph) +70m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 21:19 [3] 9.5 km (26.7 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 58:30 [3]

5x10 jumps ups on toes
5x10 jump downs on toes
4x8 hops
3x6x97.5 double leg extension
3x6x75 double leg curl
3x6x145 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
3x30s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
60x Russian twists with 12lbs
3x8 pistol squats

Road Biking (Commute) 5:32 [3] 1.3 km (14.1 kph) +30m
shoes: Specialized Pro Carbon Road

Monday Feb 3 #

Note
weight:78kg

8 AM

Road Biking (Commute) 23:35 [3] 8.3 km (21.1 kph) +70m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 19:29 [3] 8.1 km (24.9 kph) +30m
shoes: Specialized Pro Carbon Road

Lacking motivation for turbo

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