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Training Log Archive: Mowbs

In the 7 days ending Jan 28, 2012:

activity	#	time	miles		km		+m
Cycling	3	3:58:46	65.56	(16.5/h)	105.51	(26.5/h)	500
Running	5	2:51:16	23.61	(7:15)	38.0	(4:30)	195
Total	8	6:50:02	89.17	(4:36)	143.51	(2:51)	695

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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

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