Training Log: Jubby

In the last 7 days:

activity

time

miles

climb

Running

1:40:00

13.86

(7:12)

22.31

(4:28)

Swimming

1:07:30

1.96

(34:29)

3.15

(21:25)

Road Cycling

50:00

20.0

(2:29)

32.19

(1:33)

Total

3:37:30

35.82

(6:04)

57.65

(3:46)

1:29

0:00

Thursday Sep 4
	Swimming (morning session) 32:30 [3]1.65 km (19:42 / km)

	Non-stop swim - 1650m Felt good once I relaxed into it.
	Running intervals (Lunchtime work session) 36:00 5.0 mi (7:11 / mi)
	shoes: Nike Air structure Triax - ela
	Jog out warm-up Drills and strides 3 laps (approx 1 k on grass) 1 min rec 4 x 1/2 lap - 15 sec rec 1 min rec 3 laps 1 min rec 4 x 1/2 lap - 15 sec rec 1 min rec 3 laps Jog back warm -dn
Wednesday Sep 3
	Note

	Went to doctors this morning to get ribs checked out - still really hurts when I breathe deep, sneeze or cough - thought it was pretty basic and would be able to get a referral to the osteo for some re-alignment. Next thing I know, I'm being sent for x-rays - so spend morning at hospital -will know results in 3 weeks!! Surely that will be too late if it is anything I need to be worried about??!! Anyway, plans to cycle to and from work have been scuppered - may go on turbo for a blast tonight.
	Road Cycling intervals (Turbo session) 50:00 20.0 mi (2:29 / mi)
	shoes: Trek Madonne 5.2
	Turbo session Listened to Nike 'Increase Your Speed' 30 min Warm-up 4 min effort (53-16) - 4 min recovery 3 min effort (53-15) - 3 min recovery 2 min effort (53-14) - 2 min recovery 1 min effort (53-13)
	Running (Brick run) 10:00 [4]3 km (3:20 / km)
	shoes: Ascics Gel DS Trainer
	Brickrun off the turbo - 2 laps round road loop
Tuesday Sep 2
	Swimming (Morning swim) 35:00 [3]1.5 km (23:20 / km)

	400m warm-up bilateral breathing 100m one arm drills 10 x 50m - off 1:15 - 50-55 secs (felt good, seemed to really be feeling the water today) 400m warm-dn bi-lateral
	Running 54:00 7.0 mi (7:43 / mi)
	shoes: Nike Air Structure Triax
	Run from home to park - approx 20 mins 7 x lap of cricket pitch field (approx 800m on a slope - 2:50-2:35) 1 min recovery Jog back to track and jog around and 4 strides.

Weather

St Albans, United Kingdom Partly Cloudy 57°F (feels like 57F) Humidity: 88%, Winds: 12mph Useful Daylight: 5:51 AM - 8:05 PM more details Weather data provided by weather.com®

Monday Sep 8	62 F Cloudy	20%
Tuesday Sep 9	63 F Light Rain	70%
Wednesday Sep 10	63 F Partly Cloudy	20%
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