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Training Log Archive: Urban

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Spinning5 5:49:44 79.63(4:24) 128.15(2:44) 1316
  Running3 2:04:14 15.3(8:07) 24.62(5:03) 337
  Not Drills2 29:13 3.01(9:42) 4.85(6:01)
  Total10 8:23:11 97.94(5:08) 157.62(3:12) 1653
averages - rhr:39 weight:60.8kg

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Sunday Aug 7, 2011 #

9 AM

Not Drills warm up/down 22:55 [2] 3.85 km (5:57 / km)
ahr:105 max:117 shoes: Adidas Supernova Glide

Elloughton 10k - warm up jogging
10 AM

Running race 41:35 [4] 10.07 km (4:08 / km)
ahr:142 max:150 rhr:39 weight:60.8kg shoes: Adidas Supernova Glide

Elloughton 10k
ran first 5k at "good" steady pace then ran last 5k hard
splits - 4:16 8:20 (4:04) 12:31 (4:11) 16:52 (4:21) 21:10 (4:18)
25:15 (4:05) 29:15 (4:00) 33:15 (4:00) 37:13 (3:58) 41:20 (4:07)
1st 5k 21:10, back 5k 20:10
L.Hamstring & R.Knee not particularly clever!
http://connect.garmin.com/activity/104587903
11 AM

Not Drills warm up/down 6:18 [1] 1.0 km (6:18 / km)
shoes: Adidas Supernova Glide

VERY slow warm down jog - calfs tight :(

Saturday Aug 6, 2011 #

10 AM

Spinning 1:13:32 [3] 29.8 km (2:28 / km) +314m 2:21 / km
ahr:101 max:131 shoes: Allez

North Ferriby loop - Misty dull but "ok"
http://connect.garmin.com/activity/104361244

Friday Aug 5, 2011 #

4 PM

Spinning 1:31:27 [3] 39.23 km (2:20 / km) +396m 2:13 / km
ahr:111 shoes: Allez

Etton loop - lovely afternoon, nice to get out again :)
http://connect.garmin.com/activity/104256991

Thursday Aug 4, 2011 #

Note
(injured) (sick) (rest day)

Whatever - cold nearly gone, bit wet out to bike, L.Hamstring a bit sore - resurect stretching / wobble / and arms :)

Wednesday Aug 3, 2011 #

Note
(injured) (sick) (rest day)

Why not go for the triple-whammy?
Injured - L.Hamstring (mainly)
Ill - Darn cough/cold
Rest Day - Thunder & Lightening - no thanks!

Tuesday Aug 2, 2011 #

5 PM

Running 30:36 [2] 5.14 km (5:57 / km) +104m 5:24 / km
shoes: Yellow Adidas Swoop - 1

Little Wold Plantation - Basic Loop
Easy run - very humid - forecast / time constraints dictated run - wish I'd biked - L/Hamstring + R.Knee(less so) and R.Groin(even more less so) bothersome :(
http://connect.garmin.com/activity/103660463

Monday Aug 1, 2011 #

5 PM

Running long 52:03 [3] 9.41 km (5:32 / km) +233m 4:55 / km
ahr:121 max:132 shoes: Yellow Adidas Swoop - 2

Diamond Cottage - Top Wood
25 minute rule - 1/2 way in 27:30 (climb to Top Wood) - return in 24:30 (mainly downhill :)
http://connect.garmin.com/activity/103421169

Sunday Jul 31, 2011 #

5 PM

Spinning 1:05:34 [3] 28.04 km (2:20 / km) +272m 2:14 / km
ahr:107 max:127 shoes: Allez

Cold developed o/night Sat. had a rubbish night sleep-wise :(
Wanted to do something - didn't fancy running so did a low(ish) level loop on the Roadie :)
http://connect.garmin.com/activity/103117539

Saturday Jul 30, 2011 #

12 PM

Spinning 1:00:12 [3] 15.7 km (3:50 / km) +167m 3:38 / km
ahr:101 max:126 shoes: Rockhopper

Sherwood Pines - Kitchener Trail
TREMENDULANT :)
http://connect.garmin.com/activity/102793430
1 PM

Spinning 58:59 [3] 15.38 km (3:50 / km) +167m 3:38 / km
ahr:103 max:129 shoes: Rockhopper

Sherwood Pines - Kitchener Trail (second loop)
once again - TREMENDULANT :)
http://connect.garmin.com/activity/102793412

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