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Training Log Archive: kido

In the 7 days ending Aug 12, 2017:

activity	#	time	miles		km		+m
Cycling	4	7:24:39	106.8	(14.4/h)	171.88	(23.2/h)	2283
Jogging	7	4:24:30	29.52	(8:58)	47.51	(5:34)	713
Swimming	2	2:25:00	4.41	(32:52)	7.1	(20:25)
Running	2	24:37	3.73	(6:36)	6.0	(4:06)	136
Total	13	14:38:46	144.46	(6:05)	232.49	(3:47)	3132

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Saturday Aug 12, 2017 #

7 AM

Cycling long 2:58:27 [3] 66.88 km (22.5 kph) +1140m
ahr:132 max:171

Quite empty legs this morning, but lower back not feeling too tight. Fulwood - Ringinglow - down The Dale - Castleton - up Winnats Pass - Mam Tor - Hathersage - Grindleford - Fox House - Home. Now Kyhil has done Winnats, hopefully we never have to do it again.

5 PM

Jogging 20:31 [3] 3.85 km (5:20 / km) +55m 4:58 / km
max:151

Very short one around through the botanical gardens.

Friday Aug 11, 2017 #

4 PM

Swimming 1:13:00 [3] 3.5 km (20:51 / km)

At Ponds Forge in the 25m pool. Feeling fairly weak...

7 PM

Jogging 30:01 [3] 5.05 km (5:57 / km) +120m 5:19 / km
ahr:132 max:156

A real shuffle around Ponderosa, Crooks Valley Park and Weston Park. Felt better after.

Thursday Aug 10, 2017 #

12 PM

Swimming 1:12:00 [3] 3.6 km (20:00 / km)

At the Goodwin 33m pool. I'm so slow it's painful! I suppose I would be faster if I actually did some swimming.

5 PM

Jogging warm up/down 16:24 [3] 2.81 km (5:50 / km) +45m 5:24 / km
max:159

Running intervals 9:29 [5] 2.0 km (4:45 / km) +136m 3:32 / km
ahr:167 max:179

4 x Hills at Norfolk Park. Feeling a bit sluggish. Tried to do these steady and run the downhills a bit faster than usual.

Jogging warm up/down 35:15 [3] 6.57 km (5:22 / km) +94m 5:00 / km
ahr:145

Recoveries and warm down.

Wednesday Aug 9, 2017 #

8 AM

Cycling 1:00:00 [3] 26.45 km (26.5 kph)
ahr:147 max:172

GCN Power + Endurance Turbo Session. Legs a bit weary, despite the HR staying quite moderate I was struggling to get the legs to spin on the 110rpm sections.

6 PM

Jogging 1:00:05 [3] 11.28 km (5:20 / km) +202m 4:53 / km
ahr:136 max:175

The answer to the question "is it worth going all the way over the hill to Rivelin for only a 1 hour run" is a resounding no. I was in the valley for less than 15 minutes!

It is beautiful in Rivelin though. If only it was closer and also longer!

C • Run for the view?? 3

Tuesday Aug 8, 2017 #

5 PM

Jogging warm up/down 20:33 [3] 4.05 km (5:04 / km) +41m 4:50 / km
ahr:135 max:162

6 PM

Running intervals 15:08 [5] 4.0 km (3:47 / km)
ahr:171 max:179

4 x 1km "steady" with 800m "float" recovery. Frustrated today, just got slower and slower. HR was high despite feeling like I was running at a controlled pace - but stuck around 175bpm as instructed. Possibly just adjusting to the longer weekend run.

Jogging warm up/down 34:24 [3] 6.8 km (5:04 / km) +72m 4:48 / km

Monday Aug 7, 2017 #

5 PM

Jogging 47:17 [2] 7.1 km (6:40 / km) +84m 6:17 / km
ahr:111

Possibly I should put this as intensity 1? I feel mean doing so. Had a girl at Social Run Group tonight who was having a real struggle. Not a particularly hilly route, around to Encliffe and then back along Ecclesall Rd.

On the flip side, new HR strap! I went for the Wahoo Tickr - I've heard it's more reliable than the Garmin straps (all of mine have died). It seemed to take a couple of minutes at the start to settle down but from there was reasonably accurate.

7 PM

Cycling intervals 43:01 [4] 18.41 km (25.7 kph)
ahr:150 max:170

GCN Passo Pordoi HIIT Turbo Session. Tickr still working well.

Sunday Aug 6, 2017 #

1 PM

Cycling long 2:43:11 [3] 60.14 km (22.1 kph) +1143m

Kyhil and I were feeling off after a disrupted night of sleep, so wanted a slightly shorter /easier ride, but the route we chose has to be one of the hardest I've ever done in Sheffield. Basically doing loops around the Loxley valley, Strines, High Bradfield, Low Bradfield and Ughill.

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