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Training Log Archive: bush345

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+ft
road cycling	13	45:15:00	672.55	(4:02)	1082.37	(2:31)	17936
running	22	20:29:00	138.03	(8:54)	222.14	(5:32)	2297
swimming	5	5:45:00	1250.01	(17)	2011.7	(10)
triathlon	1	2:20:00	32.0	(4:22)	51.5	(2:43)
brick session	1	1:20:00	11.0	(7:16)	17.7	(4:31)
strength and conditioning	1	30:00
Total	43	75:39:00	2103.6		3385.42		20233

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Wednesday Jun 30, 2010 #

11 AM

running 1:20:00 [3] 9.0 mi (8:53 / mi) +2297ft 7:10 / mi
shoes: mizuno wave inspire

good run with lucie, but very very hot

Tuesday Jun 29, 2010 #

Note
(rest day)

after race

10 AM

road cycling hills (geneva, divvone) 1:00:00 [5] 6.0 km (10:00 / km) +6562ft 3:45 / km

one of the hardest things ever. the hill just never ended

11 PM

running (mountain bike) 40:00 [3] 6.0 mi (6:40 / mi)

Sunday Jun 27, 2010 #

9 AM

triathlon race 2:20:00 [4] 51.5 km (2:43 / km)
shoes: mizuno wave inspire

bad swim, it took me 27 mins and it shoulf of onlt taken 24 or less, but this was my firstever race. cycle was very good. run was hard. but enjoyed it

Saturday Jun 26, 2010 #

Note
(rest day)

triathlon 2moz olympic distance

Friday Jun 25, 2010 #

7 PM

running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: mizuno wave inspire

good meanwood run with tommy boy

Thursday Jun 24, 2010 #

7 AM

swimming (lactate thershold) 1:05:00 [4] 3.0 km (21:40 / km)

200 front 200 back 200 drill warm up (600m)

4 x 50 desending e1-e4 (200m)

main set

50 max

150 easy

75 max

150 easy

100 max

150 easy

75 max

150 easy
50 max

150 easy x 2

12 PM

running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: mizuno wave inspire

6 PM

road cycling tempo (chain gang (leeds)) 1:30:00 [5] 40.0 mi (2:15 / mi)

felt tired on chain gang, but did the best ive done so far. kept all the way ust faded on chevin

Wednesday Jun 23, 2010 #

10 AM

road cycling long 3:10:00 [4] 60.0 mi (3:10 / mi)

great cycle with jack and his team mates, met at blue bell at 9.45am. went to seamer, went to east rounton, went to knayton, over silotn , osmotherley , kirby and to stokelsey then back home

Tuesday Jun 22, 2010 #

11 AM

road cycling 2:45:00 [4] 55.0 mi (3:00 / mi)

eggy, darlo, winston, richmond, scorton, hornby, worsall and back. felt very good. did 10 miles in 20 mins

5 PM

running (fell running) 49:00 [4] 5.5 mi (8:55 / mi)
shoes: mizuno wave inspire

rosberyy toping car park to sumit of roseberyy toping in 12 mins, then on to capitains cook then back down to great ayton.

Monday Jun 21, 2010 #

10 AM

road cycling 2:30:00 [3] 40.0 mi (3:45 / mi)

3 PM

running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: mizuno wave inspire

terrible run, worst run ever, teesdale way is crap, the path is a joke and had to go through a farm to get out, the man wasnt happy, kind of gave up on way back, very thursty. crapppppp

7 PM

road cycling 30:00 [2] 7.0 mi (4:17 / mi)

very light spin easy

Sunday Jun 20, 2010 #

2 PM

road cycling 2:30:00 [4] 43.0 mi (3:29 / mi)

eggy, yarm, worsall, picton, crathorne, hutton rugby, stoksley, kirby, chop gate, carlton, hutton rugby and back home

Friday Jun 18, 2010 #

10 AM

running long 1:20:00 [3] 10.0 mi (8:00 / mi)
shoes: mizuno wave inspire

great run, felt good. me tom and his brother dave, found a new route was great

5 PM

running intervals (grass session) 40:00 [4] 5.0 km (8:00 / km)
shoes: mizuno wave inspire

warm up 8 Min

2 x 1km at half marathon pace 3.00 and 3.03

2 x 1km at 10 km pace 2.48 and 2.49

2 x 1km at 5 km pace 2.35 and 2.35

90 seconds rest between each set

Thursday Jun 17, 2010 #

6 PM

road cycling race (chain gang (leeds)) 2:00:00 [5] 48.0 km (2:30 / km)

felt really good, even took a few turns on the front. had a crash at bottom of chevin devdddd

8 PM

running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: mizuno wave inspire

felt tired but did it

Wednesday Jun 16, 2010 #

10 AM

running long 1:05:00 [3] 7.0 mi (9:17 / mi)
shoes: mizuno wave inspire

met tom at corss roads at 10am, felt ok. did meanwood trail, felt very tired towards end

1 PM

road cycling long 4:00:00 [3] 60.0 mi (4:00 / mi)

headingley, bramhope, leathley, burnsall and back

Tuesday Jun 15, 2010 #

7 AM

swimming tempo 1:20:00 [4] 3.4 km (23:32 / km)

warm up 3 x 200 front then 100 back

warm up 2 x 100 pull then 100 drill then 100 swim

kick set 12 x 50 hard then easy

main set 10 x 100 hard then 50 flat out

cool down 100 easy

6 PM

running intervals (track session) 40:00 [5] 5.0 km (8:00 / km)
shoes: mizuno wave inspire

felt ok but as usal the mental side of track came into play.

5 min warm up

1x400 ( flat out) 1.15s

2x 1km ( at 3 km pace) 3.28 and 3.33

2x 800m (3km pace) 2.51 and 3.00 all 1 min rest between

2 x 600m (3km pace) 2.08 and 2.03

cool down 5 min

Monday Jun 14, 2010 #

12 PM

swimming intervals 1:00:00 [4] 2000.0 km (2 / km)

400 warm up as 50 front then 50 back

100 x kick as 50 easy then 50 hard

100 x 5 drill as 75 drill then 50 front crawl

main set 250 x 5 as 100 easy 50 hard 100 easy

cool down 100 front 100 back

3 PM

running 55:00 [3] 7.0 mi (7:51 / mi)
shoes: mizuno wave inspire

decent run with jack, meanwood trail. felt good but tired towards end.

6 PM

road cycling 1:50:00 [3] 30.0 mi (3:40 / mi)

good cycle on my brand new BMC bike. very happy. still need to get used to shamino set. headingley, bramphop, otley, ilkley and back.

Sunday Jun 13, 2010 #

12 PM

road cycling 4:00:00 [4] 65.0 mi (3:42 / mi)

headingley- bramphope-otley-ilkley-bolten abbey- burnsal- grassington then on way back.

wet towards on end.

felt slow at start, got better, left knee hurt abit. finished strong and felt very good

6 PM

running long 1:20:00 [3] 10.0 mi (8:00 / mi)

felt ok, had a very fast 3 mins towards the end

Saturday Jun 12, 2010 #

6 PM

running (hilly run) 40:00 [3] 5.0 mi (8:00 / mi)
shoes: mizuno wave inspire

very very very tired, cud hardley run.

Friday Jun 11, 2010 #

11 AM

running (steady run) 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: mizuno wave inspire

canal/ road / grass

steady run, still feel sore

5 PM

running intervals (grass session) 30:00 [5] 6.0 km (5:00 / km)
shoes: mizuno wave inspire

5 min warm up

6x 1km

3.10 half marathon pace 90 second rest

2.59 10 km pace 90 second rest

2.45 5 km pace 90 second rest

3.10 half marthon pace 90 second rest

2.53 10 km pace 90 second rest

2.39 5 km pace 90 second rest

3 min cool down

really good session felt good

Thursday Jun 10, 2010 #

11 AM

strength and conditioning 30:00 [3]

2 PM

running long 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: mizuno wave inspire

both calfs feel very very sore, not sure why but i think it might be because i am trying to run on my toes instead of my heels.

a hilly 60min run

6 PM

road cycling tempo (chain gang (leeds)) 1:30:00 [5] 33.0 mi (2:44 / mi)

hard, made it to ilkley but could go no further, still feel empty from last wednesday and saturday night.

good 2 up on way back thought and won the sprint

Wednesday Jun 9, 2010 #

6 PM

running 1:10:00 [3] 8.0 mi (8:45 / mi)

Tuesday Jun 8, 2010 #

7 AM

swimming 1:30:00 [4] 3.0 km (30:00 / km)

warm up

200 front/ 200 back/ 200 front

6 x 75 drill

10 x 50 kick alt hard and easy

main set

5 x 100 hard

1x 100 easy

5 x 100 hard

1x100 easy

5x 100 v.hard
.
contrast

200 easy
xcool down

100 back / 100 front

6 PM

running intervals (track session) 40:00 [5] 4.0 km (10:00 / km)

10 min warm up

1x400metre flat out

4x800metre 3k pace 60 second recovery after each set

1 x 400 metre flat out

cool down

Monday Jun 7, 2010 #

12 PM

swimming intervals 50:00 [4] 2.3 km (21:44 / km)

100 swim/ 100 drill/ 100/ swim/ 100 float

8x50 metre kicks

6 x 75 metre swim25/drill25/swim25

2 x 5 x 200 ( 150 easy/ 50 hard)

100 cool down

all front call

2 PM

running long 1:00:00 [3] 7.0 mi (8:34 / mi)

steady run, still feel very tired and sore from saturday and sunday

5 PM

brick session (cycle/ run/ cycle) 1:20:00 [3] 11.0 mi (7:16 / mi)

21.17s cycle very steady

then change in to running gear

31.09 run first 15 hard second 15 easy

18 mins cycle home easy

Sunday Jun 6, 2010 #

6 PM

running long (long run) 1:30:00 [3] 11.0 mi (8:11 / mi)

went out the night before from 10pm and didnt get in till 8am i felt like i had done a marathon. so i slept all day and just did a steady run on night

Saturday Jun 5, 2010 #

6 PM

running intervals (speed session) 1:00:00 [5] 5.0 km (12:00 / km)

3 lap warm up

6x 300metre sprints (5 min jog recovery)

1 lap warm down

Friday Jun 4, 2010 #

7 PM

Note

at work 10-6pm. feel ok. legs are still a bit stiff. did a 20 min temp interval.

Thursday Jun 3, 2010 #

Note
(rest day)

restday after 206 mile ride, had work from 10am-6pm. very tired on night.

Wednesday Jun 2, 2010 #

3 AM

road cycling long 18:00:00 [4] 206.0 mi (5:15 / mi) +11375ft 4:59 / mi

whitehaven-cockermouth-keswick-ambleside-zedburgh-hawes-settle-nelson-burnley-oldham-staylebridge-glossop-sheffield

epic

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