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Training Log Archive: Mowbs

In the 31 days ending Jan 31, 2012:

activity

time

miles

Cycling

9:53:24

158.91

(16.1/h)

255.74

(25.9/h)

1100

Running

8:43:03

72.91

(7:10)

117.34

(4:27)

570

Total

18:36:27

231.82

(4:49)

373.08

(3:00)

1670

averages - sleep:9

2:14

0:00

» now

Tuesday Jan 31, 2012 #

7 PM

Running race 18:44 [5] 5.0 km (3:45 / km)

Bridge Inn 5k
1. 2.5km @ 3:35/km
2. 2.5km @ 3:53/km

...so clearly the first section I went a bit too hard!

Running 11:52 [3] 1.66 km (7:09 / km)
shoes: New Balance 860

Run down to gym.

Monday Jan 30, 2012 #

5 PM

Running warm up/down 21:11 [3] 4.73 km (4:29 / km)
shoes: New Balance 860

From Halls to Cabot. Met Charlie at Gym.

Running 31:00 [4] 7.46 km (4:09 / km) +75m 3:57 / km
shoes: New Balance 860

Usual 3x10mins. Including bridge valley road.

Running 6:40 [2] 1.5 km (4:27 / km)
shoes: New Balance 860

Jogging recovery inbetween 10min sections.

Sunday Jan 29, 2012 #

12 PM

Cycling 1:03:51 [3] 27.43 km (25.8 kph) +100m

Solo ride after rugby was cancelled... Caught up with official ride and only just made it back for dinner. Same route as Wednesday

Saturday Jan 28, 2012 #

11 AM

Running 14:19 [2] 2.82 km (5:05 / km)
shoes: New Balance 860

Run with Georgie. She'd already been on cycle and glad she dragged me out, but she got a stitch so we walked & talked down Ladies Mile.

Running 27:50 [3] 6.53 km (4:16 / km) +20m 4:12 / km
shoes: New Balance 860

Decided to leave Georgie at traffic lights and did a lap of Downs plus a bit extra in and around Clifton College.

Friday Jan 27, 2012 #

3 PM

Running 29:39 [3] 6.03 km (4:55 / km) +10m 4:53 / km
shoes: New Balance 860

Recovery run with Ben. Nice gentle pace around Downs, past zoo and back along leg of Downs off whiteladies.

Thursday Jan 26, 2012 #

7 AM

Cycling tempo 1:14:00 [4] 33.25 km (27.0 kph)

6:45am meet at water tower for quick laps around downs. Did 12secs x5 3mins recovery. 3 sets.
Then 6mins on, couple of mins of, 3 or 4 times. Good session. Started in dark and end up in light. :D

7 PM

Running warm up/down 24:30 [3] 4.91 km (4:59 / km) +25m 4:52 / km
shoes: New Balance 860

Running tempo 17:04 [4] 4.38 km (3:54 / km) +40m 3:44 / km
shoes: New Balance 860

Disgusting hill in middle of each lap!!! It was tough after this morning on bike. Went in middle group cos I knew I wouldn't be fast enough today.

1mile @3:54/km
600m @3:56/km
1mile @3:51/km
600m @4:03/km

Wednesday Jan 25, 2012 #

4 PM

Cycling 1:02:00 [3] 27.5 km (26.6 kph) +200m

On my own because I missed the official ride due to signing for house! :D
Just did a loop just over bridge. Explored a tiny bit, but mainly stuck to bits I knew cos it was getting dark

Tuesday Jan 24, 2012 #

Note
(rest day)

Monday Jan 23, 2012 #

5 PM

Running 21:43 [3] 4.73 km (4:35 / km)
shoes: New Balance 860

Run down to docks from hall.

Running tempo 32:43 [4] 8.0 km (4:05 / km) +100m 3:51 / km
shoes: New Balance 860

From Cabot along docks, up Bridge Valley road and to the westbury roundabout. Two 5mins breaks after 10mins on. Tough session.

10:00 @ 3:42/km
8:45 @ 3:56/km
3:48 @ 5:24/km <- Bridge Valley road +80m
10:07 @ 4:16/km

6 PM

Running warm up/down 3:28 [3] 0.6 km (5:47 / km)
shoes: New Balance 860

Sunday Jan 22, 2012 #

10 AM

Cycling warm up/down 16:24 [2] 5.9 km (21.6 kph) +50m

Cycling 1:26:22 [3] 38.86 km (27.0 kph) +250m

None of the older guys turned up to ride so me and mat lead it. We did last Saturday's route to Portishead, Clevedon and Nailsea. Nice route. I took the front (wind breaker) for most of the ride.

Took 7mins to travel up the big hill we usually go down. Distance of 1.72km. Average of 14.8kph :/

Max speed for ride: 57kph

Saturday Jan 21, 2012 #

7 PM

Running 50:48 [3] 11.1 km (4:35 / km) +75m 4:26 / km
shoes: New Balance 860

From Wills across downs, past zoo and down bridge valley road to river. Under bridge, taking old thursday route backwards to park street. (25mins @4:25/km).

Picked up pace when 1.3km away from park street and managed to average 3:40/km.

Ascent up Park Street and Whiteladies was at 5:00/km and dropped down to 5:45/km for final 3mins warm down.

Nice route on my own. Hours of the day just faded away and really wanted to fit in a session. Ran with my iPod for a change. Not sure if I liked it. Headphones aren't the best for running cos they moved about in ears a bit too much...

Thursday Jan 19, 2012 #

7 PM

Running intervals 6:18 [4] 1.79 km (3:31 / km)
shoes: New Balance 860

6x1min on, 20-30secs rest around rugby pitch (got progressively faster from 3:58 down to 3:10 for final minute.

Running warm up/down 24:27 [3] 4.55 km (5:22 / km) +25m 5:14 / km
shoes: New Balance 860

Running intervals 17:03 [4] 4.44 km (3:50 / km) +15m 3:47 / km
shoes: New Balance 860

2.21km 8:20
2.22km 8:43

1st lap was a reasonable pace 3:45, but second dropped off a lot! Legs were still dead! :/

Wednesday Jan 18, 2012 #

2 PM

Cycling 2:14:30 [3] 53.0 km (23.6 kph) +200m

Did a race in middle around a 3.87km circuit in a relay format. I was teamed with Lily and she did the first lap, then I raced around and overtook Jonathan on last section :) dead chuffed. Managed lap in 6:53 which was 33.7kph = slower than TTs! But hills and corners slowed me a bit.

Tuesday Jan 17, 2012 #

7 PM

Running intervals 20:13 [3] 5.4 km (3:45 / km)
shoes: New Balance 860

2.1km - 8:09
1.3km - 4:49
0.6km - 2:04
1.4km - 5:12

Running warm up/down 24:40 [3] 4.6 km (5:22 / km) +25m 5:13 / km
shoes: New Balance 860

Monday Jan 16, 2012 #

5 PM

Running 57:00 [4] 13.4 km (4:15 / km) +75m 4:08 / km
shoes: New Balance 860

Slow down to docks. The 10mins hard, 5mins walk, 10mins hard to bottom of Hill, up that rapid after 1min break. Stopped at top. Finished with a 10min push from zoo to Halls. Very tough!

Sunday Jan 15, 2012 #

11 AM

Running 37:51 [3] 7.95 km (4:46 / km) +70m 4:34 / km
slept:9.0 shoes: New Balance 860

I was planning to go on the informal sunday cycle, but I wasn't feeling up to it. Went for a walk to the cliff edge since I was up and it's such a nice day. When I got back I decided I should use the rest of time till lunch to go for a run.

Went back to cliff edge, down into Clifton testing some random roads. I found Clifton College, ran along the back of the zoo and back to Downs. I really have lost a lot of fitness though... Was fucked by the time I hit Downs for 2nd time :/

Saturday Jan 14, 2012 #

11 AM

Cycling 1:42:00 [3] 43.8 km (25.8 kph) +250m

First ride at Bristol in 2012. Me, Georgie, Mat and Patrick from tri club, did a nice 40km ish loop from the Bridge to Portishead, Clevedon, Nailsea and back (not through Ashton Court) up the evil hill we usually go down.

Sunday Jan 8, 2012 #

12 PM

Running 24:00 [3] 5.76 km (4:10 / km) +15m 4:07 / km
shoes: New Balance 860

Dropped Sam at rugby, went home. Usual loop. Then went back to watch him beat Rochdale.

Monday Jan 2, 2012 #

1 PM

Cycling 54:17 [3] 26.0 km (28.7 kph) +50m

To HC, towards Swettenham not quite reaching, merged back onto main road and down batemill lane.

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