In the last 7 days:
| activity | # | time | miles | km | +m | | | load |
| Stationary bike | 3 | 3:01:32 | | | | | | | | | 360.3 |
| Running | 3 | 2:10:40 | 14.27 | (9:10) | 22.96 | (5:41) | 112 | | | | 397.7 |
| Cycling | 1 | 22:06 | 3.23 | (8.8/h) | 5.19 | (14.1/h) | 26 | | | | 32.8 |
| Strength | 1 | 15:00 | | | | | | | | | 15.0 |
| Total | 6 | 5:49:18 | 17.5 | | 28.16 | | 138 | | | | 805.9 |
| [1-5] | 5 | 5:34:18 | | | | | | | | | |
averages - weight:77.3kg |
Strength 15:00 [0]
2 sets of:
• Step Up
• Press Up Position Walk Out
• Heel Walks
• Fire Hydrants
4 sets of:
• Reverse Lunge
2 sets of:
• Single Leg Glute Bridge
2 sets of:
• Standing Side Bend
• Seated Calf Raise
5 PM
Stationary bike 1:00:57
ahr:126 max:157 weight:77.4kg
Half a spinning class plus some on my own before and after
7 PM
Running 1:05:55 11.01 km (5:59 / km) +102m 5:43 / km
ahr:149 max:166 weight:77.2kg shoes: Nike Pegasus 31
5 PM
Running 11:50 2.21 km (5:21 / km)
ahr:136 max:148
Stationary bike 1:00:15
ahr:135 max:154
Achilles's been pretty bad since the interval session last Thursday.
So plan is to just do spinning when really bad and only easy runs until it feels a bit better.
Better at getting the heart rate up on the bike.
Running 9:18 1.51 km (6:11 / km) +6m 6:03 / km
ahr:133 max:147
10 AM
Cycling 8:36 2.19 km (15.3 kph)
ahr:100 max:116
Stationary bike 1:00:20
ahr:104 max:125
Cycling 13:30 3.01 km (13.4 kph) +26m
ahr:119 max:144
8 AM
Running 18:10 2.85 km (6:23 / km)
ahr:133 max:151 shoes: Nike Pegasus 39 #2
Running race 11:13 3.01 km (3:43 / km) +2m 3:43 / km
ahr:160 max:180 shoes: Nike Pegasus 39 #2
3k TT.
Ran the first 3km at Poole park run again. 40 seconds faster than 7 weeks ago. Which is good. Achilles was quite bad when I woke up.
Running 10:54 1.88 km (5:49 / km)
ahr:147 max:153 shoes: Nike Pegasus 39 #2
Running 3:20 0.51 km (6:35 / km) +2m 6:26 / km
ahr:134 max:143 shoes: Nike Pegasus 39 #2
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