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Training Log Archive: paul

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Cycling4 2:40:00 51.76(3:05) 83.3(1:55)
  Gym Strength & Conditioning3 1:40:00
  Total4 4:20:00 51.76 83.3

» now

Monday Jan 24, 2011 #


still waiting patiently for these achilles to let me go for a run...

Gym Strength & Conditioning (Strength and Conditioning) 30:00 [3]

feeling a bit stronger, only a bit

Cycling (Spin bike @ Gym) 20:00 [5] 15.7 km (1:16 / km)
ahr:165 max:184

very unexpectedly felt quite strong and nimble from the start so kept pushin for a new pb! and to think i used to think 14k was good, 15k became a near impossible goal, and now...
must have been the loong 12 hour night at work and only 4 1/2 hr sleep. or maybe it was the extra carb loading from the weekend?

got appointment with the ankle surgeon for another look and mri. 7 feb.
ITB still a little sore so have been laying off the quad weights, but getting good progress with leg curls on the old dodgy r hammy, nice.

Sunday Jan 23, 2011 #

(rest day)

another night out last night so should have done something to burn it off, but didn't!

Saturday Jan 22, 2011 #

Gym Strength & Conditioning 40:00 [3]

slightly more commendable effort than last time

Cycling (Spin bike @ Gym) 20:00 [4] 14.8 km (1:21 / km)
ahr:156 max:180

SO hard, but had to be done after last nights food and drinks.

dodgy ankle ligament a bit agrevated from the bike ride

Friday Jan 21, 2011 #


no stb

Thursday Jan 20, 2011 #

Cycling (road) 1:40:00 [3] 40.0 km (2:30 / km)

out west over the greenhithe bridge and back, pretty slow average as i did a few tiki tours around some new development areas.

beaut day so right now its time to pop down th e beach for a cool down before work.
achilles, right one being the worst atm, still sore to touch and will take ages to come right i guess, been reading about some ideas of strengthening the calf with only eccentric to heavy eccentric loading without any concentric activity. so trying that out for now.

Wednesday Jan 19, 2011 #

Gym Strength & Conditioning 30:00 [3]

Cycling (Spin bike @ Gym) 20:00 [3] 12.8 km (1:34 / km)

felt weak today and lack of grit so doodled along at 70% normal pace/effort but managed to chuck in 5 1min sprints on a harder resistance. tough going and glad its over. 20 small minutes never felt so long!!!

Tuesday Jan 18, 2011 #


could be accused of being a lazy arse slacker today, it would fit. did rehab tho.

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