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Training Log Archive: Mowbs

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Cycling11 15:14:53 249.29 401.2 5853
  Running4 2:28:10 20.67(7:10) 33.27(4:27) 440
  MTB1 1:20:00 6.84(11:42) 11.0(7:16) 200
  Swimming3 1:11:00 2.27(31:18) 3.65(19:27)
  Rowing (Ergo)1 13:12 1.86(7:05) 3.0(4:24)
  Total16 20:27:15 280.93 452.12 6493

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Saturday Jul 28, 2012 #

12 PM

Cycling 1:38:00 [3] 44.5 km (27.2 kph) +460m

Frodsham hill loop and Kelsall.

Monday Jul 23, 2012 #

12 PM

Cycling 2:45:30 [3] 75.6 km (27.4 kph) +720m

Long(ish) ride.

Middlewich
Sandbach
Alsager
Mow Cop (other direction from usual. More difficult!) - KOM on strava :P
Biddulph
The Cloud
Congleton
Peover Superior

Sunday Jul 22, 2012 #

Note
(rest day)

Finally went to The Cloud for a walk. Sort of scouted a route to ride, so probably doing that tomorrow.

Saturday Jul 21, 2012 #

10 AM

MTB (Fun) 1:20:00 [2] 11.0 km (7:16 / km) +200m 6:40 / km

Beth on horse, me on her MTB. Finally! Good fun.
5 PM

Cycling hills 1:01:00 [3] 31.2 km (30.7 kph) +361m

Hillyish route round delamere and kelsall.

Friday Jul 20, 2012 #

Note
(rest day)

Thursday Jul 19, 2012 #

6 PM

Swimming (Open Water) 43:00 [3] 2.2 km (19:33 / km)

uswim at Boundary Water Park.

Swam 3 laps of the triathlon course from the weekend.

Wednesday Jul 18, 2012 #

7 PM

Cycling race (Time Trial) 25:35 [4] 16.1 km (37.8 kph) +10m

Fastest time on westmead team 88 10mile TT course. Really pleased.
Huge improvement on my best from last season (27:07). Hoping to go under 25mins in next few weeks.

Cycling warm up/down 15:20 [3] 7.1 km (27.8 kph)

Tuesday Jul 17, 2012 #

Running 24:41 [3] 5.6 km (4:24 / km) +60m 4:11 / km
shoes: New Balance 860

Run from Beth's two thirds on road and rest off road. Quite muddy off-road.

Monday Jul 16, 2012 #

3 PM

Cycling intervals (Spinning) 30:00 [3]

30mins on spin bike doing intervals.

Rowing (Ergo) tempo 8:12 [3] 2.0 km (4:06 / km)

2k tempo after spinning.

Rowing (Ergo) warm up/down 5:00 [3] 1.0 km (5:00 / km)

Sunday Jul 15, 2012 #

11 AM

Note

Boundary Breeze Triathlon.

Overall: 38th of 225

1:15:59

Swimming race 14:00 [4] 0.75 km (18:40 / km)

Open Water swim leg

Note

T1: 1:58 (slow due to wetsuit and additional gloves and watch put on.)

Cycling race 39:20 [4] 22.6 km (34.5 kph) +50m

Note

T2: 0:54 (including 100m run into transition with bike.)

Running race 19:45 [4] 5.0 km (3:57 / km)

Saturday Jul 14, 2012 #

Note
(rest day)

Travelling home from Mallorca

Friday Jul 13, 2012 #

8 AM

Cycling 1:22:56 [3] 37.5 km (27.1 kph) +700m
ahr:140 max:171

Mallorca - last ride to Mal Pas

Thursday Jul 12, 2012 #

6 PM

Swimming (Triathlon T1) 14:00 [3] 0.7 km (20:00 / km)

Swim -> Bike (practice for triathlon at weekend.)

Cycling 50:00 [3] 22.3 km (26.8 kph) +450m

Wednesday Jul 11, 2012 #

Note
(rest day)

Day trip to Soller and boat to Sa Calobra (aim to cycle there next year).

Tuesday Jul 10, 2012 #

6 AM

Cycling long 2:47:09 [4] 73.5 km (26.4 kph) +1402m
ahr:149 max:173

PP-Lluc Monastery - longest climb I've ever done today! Huge achievement.

Monday Jul 9, 2012 #

7 AM

Cycling 2:06:42 [3] 50.5 km (23.9 kph) +1200m
ahr:147 max:175

PP to Formentor Lighthouse + water tower on return. Strava seems to have exaggerated climb (says 1955m), but it wasn't easy.

Sunday Jul 8, 2012 #

6 PM

Cycling 53:21 [3] 20.3 km (22.8 kph) +500m
ahr:154 max:180

Mallorca - Water Tower test ride.

Friday Jul 6, 2012 #

8 AM

Running 1:04:14 [3] 13.21 km (4:52 / km) +380m 4:15 / km
ahr:168 max:186 shoes: New Balance 860

To water tower. Long drag uphill.

Tuesday Jul 3, 2012 #

8 AM

Running 39:30 [3] 9.46 km (4:11 / km)
ahr:172 max:184 shoes: New Balance 860

Mallorca end of bypass and beach front run.

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