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Training Log Archive: GD44

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  MTB1 7:03:34 42.57(6.0/h) 68.52(9.7/h) 1631
  Commute5 2:04:57 24.78(5:03) 39.88(3:08) 99
  Swimming2 1:02:19 0.37(2:47:09) 0.6(1:43:52)
  Conditioning2 35:00
  Total10 10:45:50 67.73 109.0 1729
  [1-5]10 8:55:50

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7:03
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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

Note

Hosting the Trecastle MBO Event

Went well and Ifor Powell smashed it!

Saturday Sep 16, 2017 #

11 AM

MTB 7:03:34 intensity: (1:50:00 @0) + (4:43:40 @1) + (20:51 @2) + (9:03 @3) 68.52 km (9.7 kph) +1631m
ahr:118 max:157

Putting out CPs for following day's TRECASTLE MBO event. Soggy
,

Strava moving time: 5hr 13m

Friday Sep 15, 2017 #

8 AM

Commute 20:01 [1] 8.39 km (2:23 / km) +11m 2:22 / km

Whitchurch to Longcross
1 PM

Commute 32:28 [1] 5.01 km (6:29 / km) +13m 6:24 / km

Longcross to Cardiff Bay
6 PM

Commute 26:26 [1] 9.68 km (2:44 / km) +29m 2:41 / km

Cardiff Bay to Whitchurch

Thursday Sep 14, 2017 #

Note

Weight is finally starting to come off! Something to do with the weekend's activity perhaps or a combination of eating less crap and drinking less booze!

:-)
6 PM

Swimming 52:52 [1] 0.4 km (2:12:10 / km)

Swimming lessons Cardiff International Pool.

Wednesday Sep 13, 2017 #

8 AM

Commute 23:14 intensity: (13:37 @1) + (2:47 @2) + (6:50 @3) 8.42 km (2:46 / km) +11m 2:44 / km
ahr:93 max:128

RTW

Cyclocross style due to 5 trees across Taff Trail from high winds previous night.

7 PM

Commute 22:48 intensity: (18:00 @1) + (3:45 @2) + (1:03 @3) 8.39 km (2:43 / km) +36m 2:40 / km
ahr:116 max:141

RHFW

Will need lights soon.

Tuesday Sep 12, 2017 #

Note

Missed MDC run as had planned to go running with Nat but she had to pull out last minute due to work.

Foam rolling the quads - still sensitive.

Monday Sep 11, 2017 #

6 PM

Conditioning 30:00 [1]

Village Hotel Gym

Leg stretches, foam rolling, planks, spidermans, shoulder press on ball, dumbell flys on ball

7 PM

Swimming 9:27 [2] 0.2 km (47:15 / km)

Village hotel - 8 lengths

10 PM

Conditioning 5:00 [1]

Foam rolling quads - ow!

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