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Training Log Archive: The Exile

In the 7 days ending Feb 19, 2012:

activity

time

miles

Run

2:45:00

10.25

16.5

Strength/stretching

1:40:00

Ergometer cycle

1:30:00

32.62

(2:46)

52.5

(1:43)

MTB

1:10:00

16.16

(4:20)

26.0

(2:42)

Total

7:05:00

59.03

95.0

2:05

0:00

» now

Sunday Feb 19, 2012 #

Run 35:00 [4]
shoes: On Cloudrunner

Treadmill session - hotel gym
Warm-up; Intervals 4 x 2 min at 9.5 mph with 2 min recovery at 6 mph; warm down. Legs v. heavy (due to hours and hours of walking yesterday and today)

+ Full day walking around London

Strength/stretching 10:00 [2]

Saturday Feb 18, 2012 #

Run 40:00 [4]
shoes: On Cloudrunner

Treadmill session - hotel gym
Warm-up; Intervals 6 x 2 mins at 9 mph with 2 min recovery at 6 mph; warm-down.

+long day walking around London

Strength/stretching 20:00 [2]

Friday Feb 17, 2012 #

Note

Rest day - planned.
V. little sleep and v. early flight to Heathrow.

Thursday Feb 16, 2012 #

Run 35:00 [3] 7.0 km (5:00 / km)
shoes: On Cloudrunner

Steady+ flat run at night from Schloss 70/30 road/snow covered track. - 4 C.

Wednesday Feb 15, 2012 #

Ergometer cycle 40:00 [3] 23.2 km (1:43 / km)

Warm-up - 10 mins: Progressive 20 mins at 85 watts x 95 revs increasing to 120 revs at end of 20 mins: Warm down - 10 mins

Strength/stretching 20:00 [2]

Tuesday Feb 14, 2012 #

MTB 1:10:00 [3] 26.0 km (2:42 / km)

Flat, mostly road with ice and snow. Cold! minus 5 C + wind chill factor.
Legs tired.

Run 55:00 [2] 9.5 km (5:47 / km)
shoes: On Cloudrunner

Steady, undulating run with J, mostly road. Calf ok but felt a niggle in last 10 mins.

Monday Feb 13, 2012 #

Ergometer cycle 50:00 [4] 29.3 km (1:42 / km)

Warm-up; Intervals - 8 x 2 mins at 105 revs x 110 watts with 1 min recovery at 90 revs x 85 watts: Warm down

Strength/stretching 50:00 [2]

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