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Training Log Archive: Jon X

In the 7 days ending Jan 27, 2016:

activity # timemileskm+mload
  Road biking5 8:53:07 127.13(4:12) 204.6(2:36) 21431584.7
  Running12 7:28:06 54.43(8:14) 87.59(5:07) 5222064.3
  Stretching10 5:10:00340.0
  Yoga3 2:15:00135.0
  Duathlon1 50:17 11.31(4:27) 18.2(2:46) 233304.1
  Tennis1 45:0045.0
  Fitball1 45:0045.0
  Total26 26:06:30 192.87 310.39 28984518.0

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Wednesday Jan 27, 2016 #

8 AM

Road biking 29:35 [5] 13.82 km (2:08 / km) +2m 2:08 / km
ahr:136 max:140

Triathlon road bike leg after Phil did the swim. Suffered my way up and pushed v hard on the way down. Lots of good triathletes way ahead but did at least gain a few places.

Running race 19:36 [5] 4.51 km (4:21 / km) +20m 4:15 / km
ahr:144 max:156 shoes: Brooks Ghost 8 Jan2016

Triathlon run leg (data all with the biking part).
Being hunted down all the way by Rosco (lead after biking two mins or so). Just managed to raise enough of a sprint at the very end to stay a stride or two ahead. Grateful the track is under repair and so we were straight into the finish without a lap of the track at the end :)
C • Nice job! 1
11 AM

Road biking 1:58:46 intensity: (58:46 @1) + (59:08 @2) + (52 @3) 45.76 km (2:36 / km) +484m 2:28 / km
ahr:99 max:131

Out through Tinajo and on to Bodega Rubicon to meet Phil (bike via fire mountains and Yaiza) and Elle/MC (car) for lunch on the terrace. Back with Phil across the lava fields then Munique/Soo.
4 PM

Stretching 40:00 [1]

Release and Unwind aka foam roller pain. Nicoletta today, who was perhaps a little gentler with us than the previous session was...

Running 37:11 intensity: (5:38 @1) + (28:32 @2) + (3:01 @3) 5.89 km (6:19 / km) +17m 6:14 / km
ahr:109 max:130 shoes: Brooks Ghost 7 Mar 2015

With Rosco and the ladies off-road to La Santa and back, the two of us peeled off at the end to do a lap round the coast of the Isleta.

Tuesday Jan 26, 2016 #

7 AM

Running 1:40:13 intensity: (1:09 @1) + (2:32 @2) + (1:14:10 @3) + (22:22 @4) 20.33 km (4:56 / km) +103m 4:48 / km
ahr:132 max:145 shoes: Brooks Ghost 8 Jan2016

CLS "half-marathon". Three lap course out and back to far end of La Santa village. Started steady but still felt properly grim on the first lap, sore stomach and nothing in my legs. Everyone in sight ahead and behind stopped after two laps so very happy just to keep same pace to the finish rather than try to pick up on the last lap. Did mean to run under 1hr40 though!
C • Great effort! 1
12 PM

Yoga 45:00 [1]

3 PM

Stretching 30:00 [1]

Stomach still a bit sore so no more exercise today, an afternoon of lying in the sun by the pool :)

Monday Jan 25, 2016 #

8 AM

Duathlon race 50:17 intensity: (7 @1) + (2:50 @2) + (11:50 @3) + (34:40 @4) + (50 @5) 18.2 km (2:46 / km) +233m 2:36 / km
ahr:137 max:149 shoes: Brooks Ghost 8 Jan2016

CLS Morning Duathlon. (run1 9:36, bike 31:14; run2 9:27)
8th on the first run, got a place in transition and two on the bike. Could see Rosco battling for third with the first lady a minute or so further up the hill, couldn't get any nearer though. 5th place at second transition and with a big enough gap to stay there and hold off the faster runners behind :)

Could feel the last few days so not at my strongest on the bike ascent but v enjoyable none the less.

Running warm up/down 15:49 intensity: (1:25 @1) + (14:24 @2) 2.5 km (6:20 / km) +20m 6:05 / km
ahr:108 max:118 shoes: Brooks Ghost 8 Jan2016

Little warmdown trot round the lagoon.
12 PM

Yoga 45:00 [1]

Dynamic yoga this time. Good session, the stretching much needed and much appreciated.
2 PM

Running race 12:33 intensity: (8 @1) + (36 @2) + (34 @3) + (6:25 @4) + (4:50 @5) 2.98 km (4:12 / km) +15m 4:06 / km
ahr:144 max:155 shoes: Brooks Ghost 8 Jan2016

Aquathlon run leg, in a team with Phil. First place long gone and faster than me anyway, had to watch Rosco sailing past too.
Hot out there!
5 PM

Tennis 45:00 [1]

With Rosco and Phil.

Sunday Jan 24, 2016 #

8 AM

Stretching 10:00 [1]

Most of the morning warmup.

Running 24:48 intensity: (24 @1) + (5:56 @2) + (8:02 @3) + (10:26 @4) 5.04 km (4:55 / km) +14m 4:51 / km
ahr:130 max:143 shoes: Brooks Ghost 8 Jan2016

Properly windy this morning, maybe the windiest morning run I have done in all my visits here.
Just time for a hasty breakfast before...
9 AM

Road biking 2:27:31 intensity: (17:31 @1) + (25:00 @2) + (45:00 @3) + (1:00:00 @4) 58.24 km (2:32 / km) +579m 2:25 / km
ahr:113 max:140

...the Intermediate bike ride.
Tough old first 20km with two climbs into the wind and a descent in scary cross-wind. No real respite after that either as the Green Team put the boot in for the rest, which was not all flat or downhill nor all with the wind behind.
Rosco and I just about survived to the end although lost touch briefly on the flat-out section from Tiagua to Soo near the end - the group basically started with twenty and was down to ten by the end, pretty tough for an 'intermediate' group!
C • Advanced Group ?? 3
12 PM

Stretching 45:00 [1]

Back from the biking just in time for Stretch and Relax in the sunshine. Zzzz.
4 PM

Stretching 45:00 [1]

Release & Unwind, session with foam roller and tennis ball. Variously dubbed as Roll & Scream, Screech and Squeak, etc.
Ouch.

Running 42:03 intensity: (1:00 @1) + (37:51 @2) + (3:12 @3) 7.15 km (5:53 / km) +80m 5:34 / km
ahr:118 max:128 shoes: Brooks Ghost 8 Jan2016

Sedate trundle round the CLS 'off road' route. Sedate possibly all I could have managed anyway...

Saturday Jan 23, 2016 #

8 AM

Stretching 15:00 [1]

Back to normal timing today, just about awake by the end of it...

Running 23:04 intensity: (26 @1) + (6:07 @2) + (5:47 @3) + (10:23 @4) + (21 @5) 5.04 km (4:35 / km) +14m 4:31 / km
ahr:132 max:148 shoes: Brooks Ghost 8 Jan2016

Morning 5km, pace progressed gradually to a bit faster than expected, let Rosco go once we got down to 4min/km...
C • Some things never change then!!! 1
11 AM

Fitball 45:00 [1]

Felt a bit tougher than expected. Hmm.
12 PM

Yoga 45:00 [1]

Just what was expected :)
2 PM

Road biking 1:55:01 intensity: (39:44 @1) + (53:57 @2) + (21:20 @3) 41.2 km (2:47 / km) +499m 2:38 / km
ahr:100 max:129

With Phil and Rosco, CLS-Tinajo-Tiagua-Campesino-Famara-Soo-CLS.
Pretty brutal head wind on the first climb, got the benefit later. New speed pb I think, 78.5km/h on the first part of descent to Famara.
Back just after 1645, just in time for the 5pm start of...
5 PM

Running 43:37 intensity: (14 @1) + (22 @2) + (53 @3) + (10:39 @4) + (31:29 @5) 9.83 km (4:26 / km) +27m 4:23 / km
ahr:148 max:155 shoes: Brooks Ghost 8 Jan2016

....the 10k race....
With no warmup and overloaded quads, the first km into the headwind was pretty horrific. Very clear and sunny, suffering in the heat but got it done. Never travelling as well as this morning of course :)

Friday Jan 22, 2016 #

8 AM

Stretching 15:00 [1]

Early for the BBA session. Won't be making that mistake again!

Running 24:17 intensity: (28 @1) + (8:33 @2) + (10:21 @3) + (4:55 @4) 5.05 km (4:49 / km) +15m 4:44 / km
ahr:126 max:140 shoes: Brooks Ghost 8 Jan2016

Morning run. New trainers. Sun out. All right with the world :)
11 AM

Road biking 2:02:14 intensity: (57:47 @1) + (56:03 @2) + (6:57 @3) + (1:27 @4) 45.58 km (2:41 / km) +579m 2:31 / km
ahr:101 max:140

With Rosco, caught MC and Louise and Phil at top of hill as planned, then group ride out to fire mountains.
3 PM

Stretching 30:00 [2]

Ab Attack. Could have been easier. Could have been worse....
4 PM

Stretching 40:00 [1]

Stretch and Relax again.
5 PM

Running 17:55 intensity: (32 @1) + (13:35 @2) + (3:48 @3) 3.38 km (5:18 / km) +6m 5:16 / km
ahr:117 max:127 shoes: Brooks Ghost 8 Jan2016

Warm up loop across the lagoon from the complex.

Running intervals 25:23 intensity: (1 @1) + (4:36 @2) + (15:25 @3) + (5:10 @4) + (11 @5) 4.78 km (5:19 / km) +11m 5:15 / km
ahr:130 max:148 shoes: Brooks Ghost 8 Jan2016

Not-too-tough reps session, track under repair so wisely went to far side of lagoon where the wind was behind me.
8x 30s with recovery of 30s walk then 30s jog.

Jog back round the coastline.

Thursday Jan 21, 2016 #

4 PM

Stretching 40:00 [1]

Stretch and Relax in the sun, welcome to CLS :)
5 PM

Running 1:01:37 intensity: (4:03 @1) + (23:41 @2) + (16:53 @3) + (13:19 @4) + (3:41 @5) 11.11 km (5:33 / km) +180m 5:08 / km
ahr:124 max:151

C • Even the map looks warm 2
C • Ridge Run! 2

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