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Training Log Archive: kido

In the 7 days ending Jul 4, 2020:

activity	#	time	miles		km		+m
Jogging	7	6:40:51	44.93	(8:55)	72.31	(5:33)	1224
Cycling	2	4:08:08	55.89	(13.5/h)	89.94	(21.7/h)	1226
Strength & Conditioning	2	1:11:32
Running	2	32:38	4.65	(7:01)	7.48	(4:22)	100
Total	11	12:33:09	105.47		169.73		2550

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Saturday Jul 4, 2020 #

9 AM

Cycling 3:09:27 [3] 64.45 km (20.4 kph) +1226m

Another gravel ride, this time near Kyneton through Vaughn Springs / Glenluce / Irishtown. Bit more of a mix today - some asphalt road, some gravel and a little bit of rough bush tracks. Pretty enjoyable even despite the temp (4deg) and the constant mist.

Only downside was that I got bitten by a dog. We had turned off asphalt onto gravel when I heard Kyhil call and heard a dog running - he was warning me to stop so we didn't hit the dog. But when I stopped it bit me! It was a big dog and I suspect if it wanted to it could have torn a chunk out of my calf - thankfully it didn't but it did give me a decent puncture which is now pretty sore. The owner was very apologetic - but all I could think was "train your dog better".

Friday Jul 3, 2020 #

7 AM

Jogging 36:11 [3] 6.75 km (5:22 / km) +75m 5:05 / km
ahr:145 max:160

Real shuffle today. Sore calfs

6 PM

Strength & Conditioning 35:32 [2]

Sufferfest strength - Intermediate 4B. Again, felt a lot harder than 4A

Thursday Jul 2, 2020 #

7 AM

Jogging 24:12 [2] 4.55 km (5:19 / km) +36m 5:07 / km
ahr:141 max:155

Same as Tues

4 PM

Jogging warm up/down 19:15 [3] 3.72 km (5:10 / km) +33m 4:57 / km

Running intervals 26:22 [5] 5.48 km (4:49 / km) +100m 4:25 / km
max:182

Another mixed session. 500 steady / 400 jog, 300 fast / 200 jog, 400 steady / 300 jog, 2 x 80m hill / jog down, 200 steady, 2 x 420m hill / jog down, 200 jog, 2 x 80m sprint / jog back, 300 jog, 420m hill.

Went OK, perhaps a little bit sore and tired. Adding the bigger hills in was interesting because they are hard but also the jog down is quite a lot of recovery in the context.

Time includes jogging bits / recoveries.

Jogging warm up/down 22:54 [3] 4.12 km (5:33 / km) +55m 5:13 / km

Wednesday Jul 1, 2020 #

12 PM

Jogging 1:00:35 [3] 11.64 km (5:12 / km) +116m 4:57 / km
ahr:150 max:164

Recovery jog. Trying to keep HR low but failing a little?

6 PM

Cycling intervals 58:41 [4] 25.49 km (26.1 kph)
ahr:153 max:172

Sufferfest - The Chores. 7 x 40 / 20, 4min tempo, 6 x 40/20, 5min tempo, 5 x 40/20, 6min tempo. Tough but good.

Tuesday Jun 30, 2020 #

7 AM

Jogging 24:03 [2] 4.52 km (5:19 / km) +37m 5:07 / km
ahr:136 max:154

Pre-break shuffle

5 PM

Jogging warm up/down 15:11 [3] 2.96 km (5:08 / km) +14m 5:01 / km

Running intervals 6:16 [5] 2.0 km (3:08 / km)
ahr:170 max:181

10 x 200 / 200. Pinched towards the end, otherwise OK. Some 36s, some 37s, some 38s and one 39.

Jogging warm up/down 37:27 [3] 7.05 km (5:19 / km) +45m 5:09 / km

Recoveries and warm down. Got the dizzies in the WD today :/

Monday Jun 29, 2020 #

12 PM

Strength & Conditioning 36:00 [2]

Sufferfest strength - Intermediate 4A. Little easier than 4B thank goodness.

Sunday Jun 28, 2020 #

10 AM

Jogging long 2:41:03 [3] 27.0 km (5:58 / km) +813m 5:11 / km
ahr:148 max:166

Dandenongs run, first 1hr45 with Conan and then the rest alone. Beautiful day, very very muddy (wore road shoes, idiot) and fairly busy on the tracks. Feeling a lot of DOMS so not super energetic.

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