Training Log Archive: jgreen

In the 7 days ending Dec 8, 2012:

activity

time

miles

cycle

3:01:05

32.93

(5:30)

53.0

(3:25)

run

1:01:15

8.35

(7:20)

13.44

(4:33)

Total

4:02:20

41.28

(5:52)

66.44

(3:39)

2:09

0:00

7 AM

run 27:51 [3] 5.44 km (5:07 / km)
shoes: Salomon Crossmax blue

morning jog around the lake with the girls in the pram.
good way to start the weekend.

6 PM

cycle 28:00 [3] 9.0 km (3:07 / km)

Cycle to the time trial

7 PM

run 33:24 [3] 8.0 km (4:11 / km)
shoes: inov8 roadx 255 silver/blue

Time trial and warm down.
Nice slow start with a fast last 2 miles.

8 PM

cycle 23:34 [3] 7.0 km (3:22 / km)

Cycle home again

cycle 39:31 [3] 19.0 km (2:05 / km)

Ride don the spruit. New down record.

cycle 1:30:00 [3] 18.0 km (5:00 / km)

riding back up the spruit back home via delta park