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View albumTime to TRAIN!
January 18
January 17
- 1h 15m
- 7.71 miles
- 09m 43s /Mi
Temp:1c
Wind:8mph
Run
Better control of my max HR, though my average was a bit on the high side.
- Calories out: 3041 From lifestyle:2190, From activities:851
- Health data: Hours slept: 7
January 16
- 55m
- 20.61 miles
- 22.48 Mi/hr
30 min hr:181
- 25m
- 2.63 miles
- 09m 30s /Mi
Temp:0
Wind:3mph
Bike
WU: 10' @ 68-73% + 5' alternating 30" @ 95-100% / 30" @ 68-73% + 5' @ 80%
Main: 30' all out test
CD: 5'
Although the overall 55mins was slightly lower average speed than last test, this is because I did the warm up slightly slower (closer to 95% than 100%) and the actual 30min test was pretty much exactly the same as last time. Since I took a week off for Christmas/New year, moved house and started a new job since the last test, I'm happy that it didn't go down!
Run
Slightly slower paced run as my calf was a little sore.
- Calories out: 3379 From lifestyle:2187, From activities:1192
- Health data: Hours slept: 7
January 15
- 50m
- 5.42 miles
- 09m 13s /Mi
Temp:0c
Wind:5mph
- 32m 30s
- 1600.00 meters
- 02m 01s /100 meters
Run
Heart rate was slightly on the higher side for this run.
Swim
WU100m easy, 100m pull, 100m hard, 100m easy
Main
6x100m with 15" rest (1:55, 2:00, 1:59, 2:02, 2:01, 2:05)
4x100m with 15" rest (2:00, 2:05, 2:06, 2:04)
CD
4x25m torpedo push offs, swim to end
100m easy
I may have gone too long without swimming as I only managed 5x100 before my times started dropping off.
- Calories out: 3065 From lifestyle:2193, From activities:872
- Health data: Hours slept: 7
January 14
January 13
- 54m
- 19.28 miles
- 21.42 Mi/hr
- 25m
- 2.70 miles
- 09m 15s /Mi
Temp:0c
Wind:6mph
Bike
WU: 10' @ 75%
Main: 3x10' (3' @ 75-80%) @ 94-100%
CD: 5'
I somehow managed to lose track of how long I had been doing the final 10min set for and ended up doing it for 13mins!
Run
It's finally getting cold! Wonder if we'll have any snow before spring!!
- Calories out: 3363 From lifestyle:2188, From activities:1175
- Health data: Hours slept: 7
January 12
- 50m
- 5.25 miles
- 09m 31s /Mi
Temp:9c
Wind:16mph
- 20m 10s
- 1100.00 meters
- 01m 50s /100 meters
Run
Legs felt a little tired after the hard push at the end of last night's run!
Swim
WU
100m easy
Main
2x(5x50 fast w/15" rest) - (0:50,0:52,0:51,0:51,0:53,0:51,0:53, 0:55,0:54,0:52 - ave of 1:44/100m)
5x100m w/15" rest (1:54, 2:00, 1:56, 1:57, 1:58)
- Calories out: 2977 From lifestyle:2199, From activities:778
- Health data: Hours slept: 7
sicone's Training Log
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January 2012 
Volume
Upcoming races
- Big Sow Olympic (Triathlon)6/16/2013 Nuneaton, Warwickshire
- Midnight Man (Triathlon)7/27/2013 Dartford, Kent
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Temp:8
Wind:5mph
Bike
WU: 10' @ 75%
Main: 2x15' (5' @ 68-73%) @ 85-90%
Ran out of time for a CD, but since the last 5' was at 68-73% which is virtually my cool down pace anyway, I don't think it's a problem.
Run
Low effort run so I can be fairly fresh of a LT field test tomorrow morning as I haven't done one in a while.