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Training Log Archive: Jon X

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Running10 7:07:21 44.63(9:35) 71.82(5:57) 1486
  Road biking5 5:20:34 80.45(3:59) 129.47(2:29) 1137
  Fitball2 2:00:00
  Pilates2 1:30:00
  Yoga1 1:00:00
  Stretching1 1:00:00
  Intervals1 45:00 4.87(9:14) 7.84(5:44) 25
  Circuits1 30:00
  Total19 19:12:55 129.95 209.13 2647
averages - weight:79.8kg

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MoTuWeThFrSaSu

Sunday Jan 23, 2011 #

8 AM

Running 23:46 [3] 5.03 km (4:43 / km) +30m 4:35 / km
ahr:131 max:144 shoes: Brooks Ghost

Morning run
10 AM

Road biking 2:10:00 [3] 50.0 km (2:36 / km) +559m 2:28 / km
ahr:99 max:133

With both Daves, Janine and Ruth, up to Tinajo again then through the national park and over the col by the camels, down to Yaiza and then Uga. Back along to El Grifo where we sheltered from a downpour in a cafe only to emerge again as the heavens opened once more, so back via La Geria and Tinajo rather than a longer route.

Scary descent down from Tinajo to La Santa in strong cross winds, wobbling about all over the place on wet roads at 65kph......
3 PM

Stretching 1:00:00 [1]

Stretch and Relax. Mmmm.
4 PM

Running 1:22:26 intensity: (24:00 @1) + (58:26 @3) 10.0 km (8:15 / km) +380m 6:56 / km
ahr:111 max:134 shoes: Brooks Ghost

Steady up the volcano with Jase, Louise and Kate (plus Dave C initially). Walked the steep bit of the ascent discussing how much some of us suffer from vertigo......

Saturday Jan 22, 2011 #

9 AM

Road biking warm up/down 20:00 [2] 8.0 km (2:30 / km)

Up towards Soo to get legs turning.

Running warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Brooks Ghost

Lap of the running loop plus other bits and pieces on the track.
10 AM

Running race 20:31 [5] 5.0 km (4:06 / km)
ahr:145 max:160 shoes: Brooks Ghost

International duathlon, first run. Laps 09:50 and 10:41 (last year 10:05 and 11:07). Kept it under control despite the suicidal early pace of seemingly the whole field on the initial lap of the track.

Road biking race 40:34 [5] 20.6 km (1:58 / km) +200m 1:53 / km

International Duathlon bike leg (to Famara and back). 40:34 (last year 41:53).

First transition 0:37. Second transition also 0:37. After first transition lost time in the bottleneck where I couldn't get on my bike and into toe-clips (must learn to use cycling shoes!). Before second transition lost more time as dismounted and removed helmet - marshal not happy at helmet even being unclipped until bike was parked, and I couldn't get it done up again. So 40:34 includes 30ish secs of that faffing before and after.

Good ride but a little too aggressive at the start, passed quite a few on the ascent to Soo but then they swept past me as a group on the descent to Famara and I couldn't hold the back wheel. Passed by several small groups on descents and by one group on the ascent back from Famara.

Running race 10:44 [5] 2.6 km (4:08 / km)
shoes: Brooks Ghost

International Duathlon run two. 10:44 (last year 10:57).

Total time 73:01 for 60th man and 65th overall (last year 75:05 and just outside the top half whereas just inside this year). Faster on everything except the two transitions and notably closer to the leading times on the bike. Tired afterwards!
12 PM

Yoga 1:00:00 [2]

More stretching and less chilling than i had hoped for - although the stretching v needed.
4 PM

Fitball 1:00:00 [2]

Better at it this time, could do the kneeling on the ball and the half kneeling/half squatting one too.
5 PM

Running 55:01 [3] 10.33 km (5:20 / km) +281m 4:41 / km
ahr:131 max:142 shoes: Brooks Ghost

Enjoyable run round the ridge loop although set off too late to catch Louise and Kate. Felt pretty spry considering the morning's efforts.

Friday Jan 21, 2011 #

8 AM

Running 23:36 [3] 5.15 km (4:35 / km) +20m 4:30 / km
ahr:134 max:150 shoes: Brooks Ghost

The morning run with Jase, steadily increasing pace...
10 AM

Road biking 1:50:00 [3] 39.87 km (2:46 / km) +378m 2:38 / km

La Santa-Tinajo-Macha Blanca-La Geria-Monumento-Tiagua-Munique-Soo-home.

First part easy up the hill with wait at top, then onward with both Daves and Janine. Long easy freewheeling descent home!
4 PM

Pilates 1:00:00 [3]

Nicoletta? Mr France? Can't remember.

Thursday Jan 20, 2011 #

3 PM

Fitball 1:00:00 [2]

Fitball in the sun at Club La Santa. A pleasure to be back and training in the sun :)
4 PM

Road biking 20:00 [3] 11.0 km (1:49 / km)

Quick spin up to Soo and back to check out the hire bike, very nice too.
5 PM

Running 1:05:00 intensity: (20:00 @1) + (32:00 @2) + (8:00 @3) + (5:00 @5) 10.4 km (6:15 / km) +317m 5:25 / km
ahr:121 max:151 shoes: Brooks Ghost

Ridge run on arrival at La Santa. Set off with Jase to catch the others, easy with them then a push up the rocky climb. Easy again back to the complex en masse from the top.

Wednesday Jan 19, 2011 #

6 PM

Running 1:06:06 [3] 10.28 km (6:26 / km) +333m 5:32 / km
ahr:123 max:150 shoes: 2010 Inov8 Roclite

Looking for a nice easy recovery run after yesterday's tough session and before heading out to La Santa tomorrow. So it was ideal to find just Will and Dixie as my companions at FVO training then!

Back to the sub zero temperatures and we stayed mostly off road (Dumyat shoulder, reservoir, Minewoods, back through Bridge of Allan).

Most of the run seemed to be taken up by a lengthy rant from Will about the delights of Clackmannanshire people and their pets, along with the efficiency of its council....

Tuesday Jan 18, 2011 #

6 PM

Intervals intervals 45:00 [5] 7.84 km (5:44 / km) +25m 5:39 / km
max:157 shoes: Brooks Ghost

Good tough session with the Ochils plus Rog tonight, intervals on a loop starting at north end of Cambuskenneth Road and going down through Cambuskenneth, Riverside, across to the Peak and back a similar way.

Warm up into Cambuskenneth meant Rog & I missed the first minute of the first rep so we did
4min, 3min rest
5min, 3min rest
5min, 3min rest
then 8x75secs with 90sec rest.

Eased into the first one with just under 1km, then 1.33km and 1.31km on the next two long reps.

Rog was teasing me on the 75sec reps by starting a yard behind and finishing a yard ahead, we were both trailing well behind the pacesetters however! Fairly happy with how I was running, rep speed pretty much 3:15min/k to 3:30min/k.

Enjoyed it tonight, sets me up nicely for the next week :)

Running warm up/down 32:40 [3] 5.66 km (5:46 / km) +25m 5:39 / km
ahr:120 shoes: Brooks Ghost

Out to the start with Rog including out and back to Cambuskenneth, back from the bridge in Riverside en masse after final rep.

Monday Jan 17, 2011 #

6 PM

Pilates 30:00 [2]
weight:79.8kg

Good turn out this week - even Fi put in a brief appearance....

Circuits 30:00 [3]

Legs felt surprisingly okay after yesterday.
7 PM

Running 22:31 [3] 3.87 km (5:49 / km) +100m 5:09 / km
ahr:125 shoes: Brooks Ghost

Easy jog round golf course with Dixie. Legs still feeling surprisingly okay.

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