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Training Log Archive: Mowbs

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Cycling	7	12:50:45	202.16	(15.7/h)	325.35	(25.3/h)	2000
Running	13	11:06:33	90.9	(7:20)	146.29	(4:33)	1490
Rugby	3	3:30:00
Swimming	2	1:35:00	1.96	(48:32)	3.15	(30:10)
Total	24	29:02:18	295.02		474.79		3490

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Wednesday Nov 30, 2011 #

3 PM

Cycling (Velodrome) 1:30:00 [3] 30.0 km (20.0 kph)

Really fun track session!

Tuesday Nov 29, 2011 #

Note
(rest day)

I was meant to be running the 5k bridge inn race, but Jeremy never turned up to give me a lift so I just had a chilled night in.

Monday Nov 28, 2011 #

5 PM

Running 12:10 [3] 2.81 km (4:20 / km)
shoes: New Balance 860

Run from Halls to Gym. In horizontal rain!!

Running 36:17 [3] 8.24 km (4:24 / km) +100m 4:09 / km
shoes: New Balance 860

Fastest circuit so far. Usual run to Cabot + Docks.

Running warm up/down 4:32 [3] 0.8 km (5:42 / km) +15m 5:12 / km
shoes: New Balance 860

Sunday Nov 27, 2011 #

2 PM

Rugby (Match) 1:20:00 [3]
shoes: Canterbury Rampage (Rugby)

2 games 20mins each way.

1st vs Wandering Hands. Lost 19-5. Could win with a full team, but it was 14 a-side, they had loads of subs, and we were half their size.

2nd game vs UH + Orbital. Won 5-0. Really enjoyed. Played flanker and got really stuck in.

Saturday Nov 26, 2011 #

Note
(rest day)

Friday Nov 25, 2011 #

11 AM

Swimming 55:00 [3] 1.85 km (29:44 / km)

33m pool today.

Lengths:
12 warm up
4 butterfly (legs only)
4 back stroke (legs only)
2x2 side (legs only)
6 full stroke
3x2 tempo
6 full easy
4x2 tempo
6 warm down

=56lengths

4 PM

Running 40:17 [3] 9.37 km (4:18 / km) +50m 4:11 / km
shoes: New Balance 860

On my own.

From Halls. Round downs to the other end of Ladies Mile. Then past zoo to top of Whiteladies. I continued on Towards Westbury and came back past waitrose. This brought me to roundabout near halls and I added on the run down towards Coombe Dingle that has the evil long hill and comes out at traffic lights. Built up an appetite for formal.

Thursday Nov 24, 2011 #

5 PM

Running warm up/down 11:58 [3] 2.82 km (4:15 / km)
shoes: New Balance 860

From halls, down Whiteladies to Gym

Running 8:42 [3] 1.78 km (4:53 / km) +50m 4:17 / km
shoes: New Balance 860

Up whiteladies to stretching point.

Running 45:26 [3] 9.69 km (4:41 / km) +100m 4:28 / km
shoes: New Balance 860

Usual Thursday run. Me, Hugh + Charlie. We lost Hugh just as we came off the downs. He had stomach cramps. Good run though.

Running 13:47 [3] 3.16 km (4:22 / km) +50m 4:03 / km
shoes: New Balance 860

Back to Halls from Gym. Went the long way round the triangle at the Downs.

Wednesday Nov 23, 2011 #

2 PM

Cycling 1:40:00 [3] 36.45 km (21.9 kph) +500m

Dundry. Crap route back into Bristol with tonnes of traffic lights. Hugh (tri) got 2 punctures. First I stopped to give him all the repair stuff then when we got to top of Dundry the fast group had disappeared :(
2nd was full blow out... Had to walk it back to Park Street from Temple Meads.

Tuesday Nov 22, 2011 #

7 PM

Running warm up/down 13:57 [3] 3.0 km (4:39 / km) +20m 4:30 / km
shoes: New Balance 860

Running hills 32:30 [4] 7.2 km (4:31 / km) +330m 3:40 / km
shoes: New Balance 860

10x360m uphill and run back down.

8 PM

Running warm up/down 13:23 [3] 2.6 km (5:09 / km) +75m 4:30 / km
shoes: New Balance 860

Took the long route back. Never gone that way before, so I was beginning to think I was lost :/

Monday Nov 21, 2011 #

5 PM

Running warm up/down 26:34 [3] 5.8 km (4:35 / km)
shoes: New Balance 860

To & from gym.

Running 36:50 [3] 8.4 km (4:23 / km) +100m 4:08 / km
shoes: New Balance 860

Usual Docks run. Fastest so far.

Sunday Nov 20, 2011 #

11 AM

Rugby 1:20:00 [3]
shoes: Canterbury Rampage (Rugby)

Wills vs Law. I played prop, but it was uncontested scrums so I was basically an extra flanker :)

Jumped in lineouts. It worked well. Made some good tackles. Try saving headbutt was my highlight.

Won 10-6.

Saturday Nov 19, 2011 #

Note
(rest day)

Libby visited me in Bristol. We had a nice day out.

Thursday Nov 17, 2011 #

5 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km) +50m 4:53 / km
shoes: New Balance 860

To top of Whiteladies.

Running 44:00 [3] 9.7 km (4:32 / km) +150m 4:13 / km
shoes: New Balance 860

Wednesday Nov 16, 2011 #

2 PM

Cycling 1:35:00 [3] 42.0 km (26.5 kph) +250m

Went with intermediate group since I was reduced to 7 gears from the full complement of 18... Small chain ring and then smallest and biggest wouldn't work either. Ish fixed now thanks to Triathlon Tim :D

Tuesday Nov 15, 2011 #

7 PM

Running warm up/down 28:48 [3] 5.55 km (5:11 / km) +30m 5:03 / km
shoes: New Balance 860

1.82km 7:37 - Jog to Coombe Dingle
1.08km 5:53 - Jog to start of mile runs
1.09km 5:47 - back to CD
1.56km 9:31 - back to Wills

Running tempo 24:18 [4] 6.4 km (3:48 / km) +120m 3:28 / km

1 Mile road circuits with an evil hill halfway!!

1.6km 6:17
1.6km 5:55
1.6km 5:53
1.6km 6:13

Monday Nov 14, 2011 #

5 PM

Running 37:45 [3] 8.24 km (4:35 / km) +75m 4:23 / km
shoes: New Balance 860

Decent paced run. Usual loop.

Sunday Nov 13, 2011 #

2 PM

Rugby 50:00 [2]

Played wing for Wills vs Hiatt Baker. We lost 2 tries to none. I was bored. Made some decent tackles + catches though... :/ Shame no one wants to play. Only had 12 players for 15 a-side. Game got called off when we were down to 9 with 5mins to go.

Saturday Nov 12, 2011 #

10 AM

Cycling 15:01 [3] 6.1 km (24.4 kph) +100m

Cycling 2:21:01 [4] 75.9 km (32.3 kph) +550m

Long quick ride with Hugh, Doug and Craig. They did a superb job of pulling me round :P bit of an evil wind too...

New max speed of 70kph

Cycling 17:00 [3] 5.4 km (19.1 kph) +150m

When I got dropped on run in... I was just totally gone.

Friday Nov 11, 2011 #

Note
(rest day)

Shattered! Missed the 11-12 swim session since I was asleep... needless to say the 9am electronics lacked my presence too!

Thursday Nov 10, 2011 #

5 PM

Running long 57:17 [3] 11.79 km (4:52 / km) +75m 4:43 / km
shoes: New Balance 860

Gym, downs, under bridge, docks, back up park street. Dark!

Cycling (Commuting) 20:00 [2] 5.5 km (16.5 kph)

Wednesday Nov 9, 2011 #

2 PM

Cycling 2:15:43 [3] 55.0 km (24.3 kph) +250m

Wet and muddy = slippery, soaked and mega mud lines... Quite fun though.

Tuesday Nov 8, 2011 #

1 PM

Swimming 40:00 [3] 1.3 km (30:46 / km)

25m pool today

16 warm-up
10 legs (3 left, 3 right, 4 both).
8 arms
8 skulling
10 warm-down

Monday Nov 7, 2011 #

5 PM

Running 26:33 [3] 5.77 km (4:36 / km)
shoes: New Balance 860

Run to Gym and back.

Running 45:49 [3] 9.53 km (4:48 / km) +100m 4:34 / km
shoes: New Balance 860

Run down to Cabot, along docks, back up through Clifton and a little extra loop of just under 1.5km near Uni to lengthen it out.

Saturday Nov 5, 2011 #

Note
(rest day)

At home/with Beth

Thursday Nov 3, 2011 #

5 PM

Running 48:00 [3] 10.5 km (4:34 / km)
shoes: New Balance 860

Gym to downs, down to the river (under bridge) back up on own through town cos was cutting it fine for dinner. Still stiff from ride yesterday

Wednesday Nov 2, 2011 #

2 PM

Cycling 2:37:00 [3] 69.0 km (26.4 kph) +200m

Flat "fast" spin... we ended up doing really fast sections then having to wait for one guy to catch up again :/ really annoying. Ended up being out for 3hrs 15 but only 2.5 riding...

Wet and windy again.
Got dark on way home... I really need to remember to take the attachments for lights. Carried the actual lights the whole ride but no way to fit to bike.

Tuesday Nov 1, 2011 #

7 PM

Running intervals 46:40 [4] 11.14 km (4:11 / km)
shoes: New Balance 860

Running Club at Coombe Dingle.

Warm up 2.2k
2200 @ 3:55
1400 @ 3:30
650 @ 3:18
1400 @ 3:37
Warm down

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