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Training Log Archive: GD44

In the 7 days ending Jul 21:

activity # timemileskm+m
  Road bike1 5:09:31 87.14(16.9/h) 140.23(27.2/h) 1564
  Walking1 4:28:06 10.97(2.5/h) 17.65(4.0/h) 459
  Commute8 3:26:06 51.15(4:02) 82.32(2:30) 117
  Paddling2 1:39:34 8.88(5.3/h) 14.28(8.6/h)
  Running1 1:24:15 5.63(4.0/h) 9.06(6.5/h) 531
  Conditioning1 1:00:00
  Total11 17:07:32 163.76 263.54 2671
  [1-5]11 16:06:34

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MoTuWeThFrSaSu

Sunday Jul 21 #

1 PM

Road bike 5:09:31 intensity: (1:42:35 @1) + (3:09:17 @2) + (4:25 @3) + (13:14 @4) 140.23 km (27.2 kph) +1564m
ahr:126 max:149

Lovely ride.

Cardiff>Cowbridge>Ewenny>Margam>Bwlch>Rhigos>Cardiff

Strava Moving Time: 5hr 5min

Saturday Jul 20 #

11 AM

Walking 4:28:06 intensity: (43:06 @0) + (3:45:00 @1) 17.65 km (4.0 kph) +459m

Walk with the Salts and Allens from Leintwardine in Shropshire Hills.

Strava Moving Time: 3:45:00
Elapsed Time: 4:28:06

Friday Jul 19 #

7 AM

Commute 25:20 intensity: (7:43 @1) + (16:16 @2) + (1:21 @3) 10.62 km (2:23 / km) +4m 2:23 / km
ahr:126 max:142

RTW

6 PM

Commute 25:09 [1] 9.25 km (2:43 / km) +28m 2:41 / km

RHFW

Thursday Jul 18 #

8 AM

Commute 24:45 [1] 10.64 km (2:20 / km) +5m 2:19 / km
ahr:151 max:224

RTW

6 PM

Commute 11:12 [1] 3.94 km (2:50 / km)
ahr:173 max:224

Cardiff Bay to Cardiff Pilates Studio

Commute 16:14 [1] 6.33 km (2:34 / km) +26m 2:31 / km
ahr:151 max:224

Cardiff Pilates Studio to Whitchurch

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

1-1 Pilates session with Kyla

Stiff/tight/sore quads from running on Sunday and Tuesday. Missed last week so glad to have a session this week.

Wednesday Jul 17 #

7 AM

Commute 24:05 intensity: (14:03 @1) + (8:03 @2) + (21 @3) + (1:38 @4) 10.5 km (2:18 / km)
ahr:123 max:159

Whitchurch to Cardiff Bay

6 PM

Commute 28:28 intensity: (23:13 @1) + (3:15 @2) + (46 @3) + (1:14 @4) 10.68 km (2:40 / km) +25m 2:38 / km
ahr:116 max:176

Cardiff Bay to Whitchurch

Paddling (Surfski) 57:45 intensity: (56:07 @1) + (56 @2) + (42 @3) 8.18 km (8.5 kph)
ahr:110 max:127

Up and down the Taff River from Radyr Weir four times

60 deg blade and felt much better than 45 deg.

Tuesday Jul 16 #

6 PM

Running 1:24:15 intensity: (17:52 @0) + (5:24 @1) + (19:50 @2) + (38:45 @3) + (2:24 @4) 9.06 km (6.5 kph) +531m
ahr:133 max:163

MDC Run: Fan Llia and Nedd

Picnic after in Blaen Llia Car par and a dip in a river pool after the run.

Strava Moving Time - 1:06:23
Elapsed Time - 1:24:15

Monday Jul 15 #

8 AM

Commute 25:21 [1] 10.6 km (2:24 / km)
ahr:123 max:177

RTW

6 PM

Commute 25:32 intensity: (23:55 @1) + (1:05 @2) + (32 @3) 9.76 km (2:37 / km) +27m 2:35 / km
ahr:108 max:135

RHFW

Paddling 41:49 [1] 6.1 km (8.8 kph)
ahr:109 max:122

Taff from Radyr Weir - 3 x

First time on the surfski for a long time.

45 deg angle blade. Must try 60 deg next time.

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