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Training Log Archive: GD44

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running2 5:22:04 27.26(5.1/h) 43.87(8.2/h) 1192
  Road bike2 4:34:01 73.34(16.1/h) 118.03(25.8/h) 2041
  Paddling2 2:11:54 11.74(5.3/h) 18.89(8.6/h) 2
  Commute2 49:17 12.56(3:55) 20.21(2:26) 27
  Total7 12:57:16 124.89(6:13) 201.0(3:52) 3261
  [1-5]7 12:40:03

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MoTuWeThFrSaSu

Sunday Jul 28 #

5 PM

Running 3:52:39 intensity: (2:12:33 @1) + (1:29:58 @2) + (29 @3) + (9:39 @4) 32.63 km (8.4 kph) +788m
ahr:121 max:148

Dawn dropped me off near M4 Jct 35 and I ran along the ridgeway back to Cardiff.

Wore OutThere MS2 back pack for first time. A little bit of rubbage on my waist from it. :-(

Saturday Jul 27 #

11 AM

Road bike 2:48:28 intensity: (36:16 @1) + (30:31 @2) + (39:39 @3) + (20:13 @4) + (41:49 @5) 71.98 km (25.6 kph) +1253m
ahr:128 max:184

Ride from Pantlleuci to do a loop of Preseli Hills


ZoneZoneDurationDurationPercentLowHigh
0Coasting (not moving) 00:00:000.0%00
 Coasting (moving)00:25:3100:36:1615.1%00
1Active Recovery00:10:45 6.4%1138
2Endurance00:30:3100:30:3118.1%138190
3Tempo00:24:4000:39:3914.6%190220
 Sweet Spot00:14:59 8.9%220238
4Threshold00:20:1300:20:1312.0%238265
5VO2 Max00:22:3100:41:4913.4%265303
 Anaerobic00:19:18 11.5%3033000


Friday Jul 26 #

3 PM

Road bike 1:45:33 intensity: (24:53 @1) + (19:28 @2) + (21:22 @3) + (12:16 @4) + (27:34 @5) 46.05 km (26.2 kph) +787m
ahr:126 max:151

Celebratd Serena's 40th in Pontargothi (Cresselly Arms) with mother's side of the family then rode via Brechfa>Llanllwni>Llandysul>Horeb>Newcastle Emlyn.

Had intended to ride to Pantlleuci but gear cable broke.


ZoneZoneDurationDurationPercentLowHigh
0Coasting (not moving) 00:00:000.0%00
 Coasting (moving)00:14:0900:24:5313.4%00
1Active Recovery00:10:44 10.2%1138
2Endurance00:19:2800:19:2818.4%138190
3Tempo00:12:3700:21:2212.0%190220
 Sweet Spot00:08:45 8.3%220238
4Threshold00:12:1600:12:1611.6%238265
5VO2 Max00:12:5700:27:3412.3%265303
 Anaerobic00:14:37 13.8%3033000


Wednesday Jul 24 #

6 PM

Paddling 1:13:14 [1] 10.43 km (8.5 kph)
ahr:104 max:119

5x up and down the Taff from Radyr Weir

Tuesday Jul 23 #

6 PM

Running 1:29:25 intensity: (17:13 @0) + (20:19 @1) + (30:47 @2) + (16:38 @3) + (4:28 @4) 11.24 km (7.5 kph) +403m
ahr:126 max:158

MDC Run - from Cwmdu

Strava Moving Time - 1:12:12
Elapsed time: 1:29:25

Only 7 of us tonight.

Monday Jul 22 #

8 AM

Commute 25:06 intensity: (20:28 @1) + (3:50 @2) + (48 @3) 10.51 km (2:23 / km)
ahr:117 max:129

RTW

6 PM

Commute 24:11 intensity: (16:55 @1) + (5:43 @2) + (1:33 @3) 9.7 km (2:30 / km) +27m 2:28 / km
ahr:118 max:133

RHFW

Paddling (Surfski) 58:40 intensity: (56:36 @1) + (1:48 @2) + (16 @3) 8.46 km (8.7 kph) +2m
ahr:105 max:128

4x up and down Taff from Radyr Weir

3rd time up - a little bit more effort.

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