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Training Log Archive: paul c

In the 7 days ending Jan 19:

activity # timemileskm+m
  Bike3 6:44:40 107.26(3:46) 172.62(2:21) 1285
  Swimming2 1:50:00 2.95(37:16) 4.75(23:09)
  Circuits2 1:30:00
  running1 1:07:18 7.9(8:31) 12.71(5:18) 393
  Total8 11:11:58 118.11 190.08 1678

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MoTuWeThFrSaSu

Sunday Jan 19 #

12 PM

Bike 2:16:44 [3] 37.03 mi (3:42 / mi) +486m 3:33 / mi

Over to Pirbright and then south under Guildford.
7 PM

Swimming 55:00 [3] 2.5 km (22:00 / km)

Got some decent distance in tonight.

Saturday Jan 18 #

8 AM

Bike 3:17:56 [3] 50.23 mi (3:56 / mi) +799m 3:45 / mi

Icy early on but brightened up ok.

Friday Jan 17 #

7 PM

Swimming 55:00 [3] 2.25 km (24:27 / km)

Feeling much better in the water.

Thursday Jan 16 #

6 PM

Circuits 45:00 [1]

Weight 3 x 6 and core.
More gains tonight and I think it's helping on the bike and run.
Squat rack 105kg
Single leg extension 40kg
Single leg curl 42.5kg
Seated row 72.5kg
Machine chest press 42.5kg
Single tricep pull downs 12kg

Wednesday Jan 15 #

7 PM

running 1:07:18 [4] 7.9 mi (8:31 / mi) +393m 7:23 / mi
shoes: Speedcross4

A lovely run along the Greensand Ridge from Coldharbour to the other side of Winterfold with Adam and Rich.
A decent pace and I pushed it up the hills with a great view at the top of Holmbury. Unfortunately I felt my R calf tweak going up the last bit to Pitch so took it easy from there and finished a little earlier than the others.

Tuesday Jan 14 #

5 PM

Circuits 45:00 [1]

Big gains tonight.
105
40L and 37.5 R
42.5

Monday Jan 13 #

8 PM

Bike intervals 1:10:00 [5] 20.0 mi (3:30 / mi)

Bloody hard session tonight.

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