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Training Log Archive: A damp otter

In the 7 days ending Dec 4, 2016:

activity	#	time	miles		km		+m
Cycling	2	3:41:53	58.1	(3:49)	93.5	(2:22)	1633
Running	6	2:44:53	25.74	(6:24)	41.43	(3:59)	222
Swimming	3	1:35:00	2.46	(38:33)	3.97	(23:57)
Warm up/ Warm down	4	45:27	5.84	(7:47)	9.4	(4:50)
Strengh and conditioning	2	34:00
Total	15	9:21:13	92.15		148.3		1855

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Sunday Dec 4, 2016 #

4 PM

Warm up/ Warm down warm up/down (Run down to the seafront) 10:05 [2] 2.2 km (4:35 / km)

Run down to the seafront.

Running tempo (15 minute tempo) 15:49 [5] 4.49 km (3:31 / km)
ahr:176

Short tempo round Southsea common to keep the legs ticking over.

5 PM

Running (Run back) 16:50 [3] 3.8 km (4:26 / km)

Extended run back.

Saturday Dec 3, 2016 #

12 PM

Running (Steady run) 41:37 [2] 9.3 km (4:28 / km)

Steady run round the roads in Portsmouth.

Friday Dec 2, 2016 #

11 AM

Cycling (Steady cycle) 1:38:30 [2] 41.2 km (2:23 / km) +853m 2:10 / km

Steady cycle out to Grindleford then Hathersage and Stanage.

Thursday Dec 1, 2016 #

3 PM

Warm up/ Warm down warm up/down (Warm up/ down) 10:50 [2] 2.1 km (5:10 / km)

Warm up/ down.

4 PM

Running tempo (Endcliffe Threshold) 27:03 [4] 7.44 km (3:38 / km) +103m 3:24 / km
ahr:175

Threshold round Endcliffe park and nearby roads, felt pretty good at this pace although my body didn't fancy going quicker.

5 PM

Swimming (Steady swim) 36:00 [2] 1.5 km (24:00 / km)

12 laps WU, 4x2 pull, 2 swim, drills, 3x4 lengths.

6 PM

Strengh and conditioning (S+C) 16:00 [2]

S+C session in the gym.

Wednesday Nov 30, 2016 #

2 PM

Cycling (Steady cycle) 2:03:23 [3] 52.3 km (2:22 / km) +780m 2:12 / km

Cycle up Ringinglow into an awful wind and then down to Hathersage, was going to go up Winnats but it was a wind tunnel so headed via the A57.

Tuesday Nov 29, 2016 #

4 PM

Swimming (Easy swim) 22:00 [2] 1.0 km (22:00 / km)

Easy swim.

6 PM

Warm up/ Warm down warm up/down (Warm up+ down) 19:40 [2] 4.0 km (4:55 / km)

Easy few warm up laps of the track and a warm down with Olly on the roads.

Running intervals (10, 6x2(1), 400) 23:57 [5] 7.8 km (3:04 / km)

Threshold with Joe then 6x2 mins (1) with a 400 at the end.

Monday Nov 28, 2016 #

4 PM

Running (Easy run Porter) 39:37 [2] 8.6 km (4:36 / km) +119m 4:19 / km

Easy run pre circuits with Matt,Olly,Nathan and Joe.

5 PM

Strengh and conditioning (Circuits) 18:00 [2]

Circuits.

6 PM

Swimming (Triathlon swim) 37:00 [3] 1.47 km (25:14 / km)

Triathlon swimming, lots of sprints.

7 PM

Warm up/ Warm down warm up/down (Warm down jog) 4:52 [2] 1.1 km (4:25 / km)

Warm down jog back from the gym.

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