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Training Log Archive: GD44

In the 7 days ending Nov 12:

activity # timemileskm+m
  Road bike1 3:09:24 52.75(16.7/h) 84.89(26.9/h) 794
  Running3 3:04:47 19.67(6.4/h) 31.65(10.3/h) 642
  MTB1 1:46:08 17.65(10.0/h) 28.4(16.1/h) 626
  Conditioning1 1:00:00
  Commute2 18:03 3.79(4:46) 6.1(2:57) 82
  Total8 9:18:22 93.85 151.04 2144
  [1-5]8 8:47:17

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MoTuWeThFrSaSu

Sunday Nov 12 #

9 AM

Road bike 11:30 [1] 3.95 km (20.6 kph) +2m
ahr:103 max:127

To Maindy to join the AJAX crowds.

Road bike 2:57:54 intensity: (2:42:06 @1) + (9:00 @2) + (6:48 @3) 80.94 km (27.3 kph) +792m
ahr:124 max:153

AJAX Group Ride. I joined a "steady" group with Darren Gill as group leader.

About 10 in the group and I was one of the two weaker members as I struggled towards the end. A consequence my Friday night, my MTB and/or lost genera cycling fitness through lots of running in the early part of 2017.

Weather was grim at times with wind, rain and cold temps.

We had planned to go to Porthcawl for a cafe stop but Darren decided to cut it shorter and not stop. Good call I think because we would have got cold and struggled to re-start.

Saturday Nov 11 #

2 PM

MTB 1:46:08 intensity: (1:32:17 @1) + (10:57 @2) + (2:54 @3) 28.4 km (16.1 kph) +626m
ahr:129 max:160

Had a hangover from hell following my old boss' (Ray Lake) retirement do on Friday night. 1730 start and got home by 0200!

So I decided to try and blast off the cobwebs with a MTB ride north of Cardiff.

Friday Nov 10 #

6 PM

Note

Ray Lake's retirement party - great night. Recipe for a big hangover for the weekend.

Thursday Nov 9 #

7 PM

Running 52:35 intensity: (10:29 @1) + (36:00 @2) + (6:06 @3) 11.58 km (13.2 kph) +67m
ahr:151 max:164

Les Croups Winter 7

Steady start
Hard middle
Struggled towards the end!

1 - 7m 55s
2 - 7m 34s
3 - 7m 08s
4 - 7m 06s
5 - 7m 23s
6 - 7m 01s
7 - 7m 13s

23s slower than last week but I was definitely working harder. Max HR the same but av HR was 3 BPM higher. Wonder why?

Running warm up/down 5:07 [1] 0.69 km (8.1 kph)
ahr:117 max:134

5m cool down followed by stretching

Wednesday Nov 8 #

8 AM

Commute 10:18 [1] 3.06 km (3:22 / km) +61m 3:03 / km
ahr:122 max:143

Whitchurch to Costain Offices, Coryton

6 PM

Commute 7:45 [1] 3.04 km (2:33 / km) +21m 2:28 / km
ahr:105 max:130

RHFW

Tuesday Nov 7 #

8 AM

Conditioning (Yoga) 1:00:00 [1]

Yoga with Kat at NDC

6 PM

Running 1:10:43 intensity: (31:05 @0) + (28:27 @1) + (8:49 @2) + (2:22 @3) 9.22 km (7.8 kph) +371m
ahr:124 max:155

MDC Run - Mynydd y Gaer

Not quite the same route as the majority of the others as I went to intercept Martyn and Laura and bring them back to the main group. Nice dry evening.

Grub at the Barn pub in Llantrisant. Must bring Dawn back here.

2 x gammon egg and chips for £11 on some evenings. 2 meals and bottle of wine for £20 on another evening.

Monday Nov 6 #

6 PM

Running warm up/down 9:03 [1] 1.71 km (11.3 kph) +12m
ahr:118 max:135

Warm up

Running 47:19 intensity: (25:59 @1) + (6:20 @2) + (7:30 @3) + (7:30 @4) 8.46 km (10.7 kph) +193m
ahr:128 max:166

Brandreth Road Hills x 6

1 - 2:28, Max HR 156
2 - 2:26, Max HR 163
3 - 2:27, Max HR 163
4 - 2:25, Max HR 166
5 - 2:24, Max HR 166
6 - 2:27, Max HR 166

Excellent pacing consistency!

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