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Training Log Archive: GD44

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running5 3:26:52 23.1(6.7/h) 37.18(10.8/h) 651
  Road bike1 2:16:32 39.9(17.5/h) 64.21(28.2/h) 593
  Commute2 51:38 12.18(4:14) 19.6(2:38) 43
  Gym work1 40:00
  Total9 7:15:02 75.18 120.99 1287
  [1-5]9 6:40:41

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MoTuWeThFrSaSu

Sunday Dec 3 #

Note

Lazy day

Shopping, got tree down from attic and scrubbed the upstairs toilet/bathroom. Sparkly now!

Saturday Dec 2 #

8 AM

Running warm up/down 18:39 [1] 3.48 km (11.2 kph)
ahr:135 max:182

Run to parkrun. Needed a wild No.2 on the way too!

Running race 20:45 [3] 5.0 km (14.5 kph) +5m
ahr:153 max:162

Cardiff Parkrun #18 - first one since 14 Jan 2017
(Race clock time: 20:50)

Finished in 60th place and was the 56th male out of a field of 564 parkrunners and came 7th in my age category VM40-44.

1. 4:11
2. 4:08
3. 4:16
4. 4:14
5. 3:58

I probably paced this about right as shown by the gradual increase in HR from 150 near the start to 160 at the end.
12 PM

Road bike 2:16:32 intensity: (34:21 @0) + (1:35:24 @1) + (1:29 @2) + (5:18 @3) 64.21 km (28.2 kph) +593m
ahr:130 max:152

Home to Merthyr and back

Friday Dec 1 #

6 AM

Gym work 40:00 [1]

I woke up early and couldn't go back to sleep so decided to go to the gym. I was there before they opened!

Lower body stretches
Press ups: 2 x 20
Front planks: 2 x 60s holds
Side planks: 2 x 45s holds each side
Back: 2 x 15 with 3s holds

Squats: 2 x 10
Farmer's walk: 2 x 10 (10kg each hand)

Pull ups: 5, 4
Tricep dips: 2 x 15 (15lbs) on lat pull down machine



8 AM

Commute 25:00 [1] 10.0 km (2:30 / km) +5m 2:30 / km
ahr:126 max:135

Forgot to start the watch so log missed a lot of the ride. Time and distance approximated.

Lovely cold crisp morning.

6 PM

Commute 26:38 [1] 9.6 km (2:46 / km) +38m 2:43 / km
ahr:116 max:142

Ride home. Left work late as I had a few odds and sods to finish off.

Dark, cold and dry!

Thursday Nov 30 #

7 PM

Running 51:36 intensity: (14:17 @1) + (33:42 @2) + (3:37 @3) 11.58 km (13.5 kph) +69m
ahr:150 max:163

Croups Winter 7

1. 7:31
2. 7:39
3. 6:58
4. 7:02
5. 7:22
6. 6:56
7. 6:55

1 minute faster than the last two weeks. :-)

Running warm up/down 5:08 [1] 0.68 km (7.9 kph)
ahr:125 max:137

Cool down

Tuesday Nov 28 #

6 PM

Running 1:08:25 intensity: (56:30 @1) + (6:49 @2) + (3:26 @3) + (1:40 @4) 9.56 km (8.4 kph) +337m
ahr:125 max:175

MDC run from HQ

Castell coch. A skeleton was found in the woods during the Orienteering event on the weekend. We ran past the scene. It might be the body of the female that went missing from north Cardiff (Llandaf/Gabalfa?) about two years ago.

Monday Nov 27 #

6 PM

Running warm up/down 7:47 [1] 1.2 km (9.3 kph) +24m
ahr:107 max:135

Warm up

7 PM

Running 34:32 intensity: (25:33 @1) + (8:58 @2) + (1 @3) 5.7 km (9.9 kph) +216m
ahr:130 max:162

Les Croupiers Hills - 10 x Torrens Drive (260m each)

Hard session! My legs were still a little tight after the MBO.

1. 1:03
2. 1:02
3. 1:06
4. 1:07
5. 1:07
6. 1:06
7. 1:07
8. 1:05
9. 1:04
10. 1:04



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