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Training Log Archive: Arnold

In the 31 days ending Dec 31, 2019:

activity	#	time	miles		km		+m
Cycling	12	7:21:12	88.63	(4:59)	142.63	(3:06)	577
Running	7	4:08:03	32.56	(7:37)	52.4	(4:44)	441
Multi Terrain	1	41:03	4.37	(9:24)	7.03	(5:50)	201
Strength	1	20:00
Total	21	12:30:18	125.56		202.06		1219

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Tuesday Dec 31, 2019 #

1 PM

Running 27:14 [3] 5.87 km (4:38 / km) +68m 4:23 / km
ahr:170 max:185

Test run to check calf and fitness. Both were JAM.

Saturday Dec 28, 2019 #

2 PM

Running 38:24 [3] 8.3 km (4:38 / km) +112m 4:20 / km
ahr:135 max:164

Calf started twinging after 15’ but didn’t get too much worse.

Body tired so had to have a short breather halfway around, maybe I should run slightly more slowly.

Thursday Dec 26, 2019 #

5 PM

Strength 20:00 [3]

One set, with Tobi, who refused to do any fewer reps than me.

Monday Dec 23, 2019 #

8 AM

Cycling 31:37 [3] 11.97 km (2:39 / km) +41m 2:36 / km
ahr:115 max:156

The downside of getting faster is that you sweat a lot more...time to get showered in the office rather than at home methinks.

6 PM

Cycling 40:03 [3] 13.73 km (2:55 / km) +47m 2:52 / km
ahr:122 max:147

Knackered on the way home, felt like going through treacle. Extra detour to Barnes to buy a Christmas present.

Sunday Dec 22, 2019 #

11 AM

Running 25:31 [3] 5.64 km (4:31 / km) +47m 4:20 / km
ahr:128 max:145

Next failed attempt at a fast park loop, but this time the calf played up and I didn’t want to risk it. Not 100% anyway so never mind.

On the plus side all my other niggles seem to have healed so hopefully I can finally start proper training in the New Year.

Monday Dec 16, 2019 #

8 AM

Cycling 35:18 [3] 11.97 km (2:57 / km) +41m 2:54 / km
ahr:113 max:136

Easy into work to avoid excessive sweating, but the time was still ok.

6 PM

Cycling 33:33 [3] 11.92 km (2:49 / km) +46m 2:46 / km
ahr:125 max:149

I’m starting to quite enjoy this, even though I’m still being overtaken by lots of MAMILs.

Sunday Dec 15, 2019 #

3 PM

Running 40:06 [3] 8.42 km (4:46 / km) +114m 4:28 / km
ahr:134 max:150

Heavy after a pint at the pub, but successfully channeling Carsten Jørgensen.

Friday Dec 13, 2019 #

2 PM

Multi Terrain 41:03 [3] 7.03 km (5:50 / km) +201m 5:06 / km
ahr:144 max:168

With Abi, near Cahors in Southern France.

We chose a nice marked route off the internet which said “difficult ford crossings in heavy rain”. There was heavy rain, and we went “whatever, how tough can it be.” Turns out the French meant it, as the “fords” turned out to be long stretches of path transformed into fast flowing ankle to knee deep streams.

So we battled nature, nature won, and we bailed halfway. It was an adventure though.

Monday Dec 9, 2019 #

7 AM

Cycling 36:55 [3] 11.39 km (3:14 / km) +49m 3:10 / km
ahr:108 max:149

Taking it easyish.

6 PM

Cycling 34:15 [3] 11.89 km (2:53 / km) +46m 2:50 / km
ahr:116 max:141

No headwind + little traffic + feeling slightly fitter = Type 1 fun & 4 minutes off the normal time. Whoa, perhaps I might actually learn to ride a bike?

Sunday Dec 8, 2019 #

3 PM

Running 32:28 [4] 7.15 km (4:32 / km) +72m 4:19 / km
ahr:140 max:151

Half park loop tempo.

Was going to be a full loop and the legs were willing, but the body wasn’t. Still wheezing like a chainsmoker.

So I have had quite a few runs where I had to stop partway round either for a minute or completely, which initially I thought was a bit rubbish. But really, it just makes them tempo or interval runs and I’m still running faster than I would otherwise have. So I’ve concluded it’s all good!

4 PM

Running 30:00 [2] 5.5 km (5:27 / km)

Slow run / jog back

Thursday Dec 5, 2019 #

6 PM

Cycling 40:08 [3] 11.91 km (3:22 / km) +48m 3:18 / km
ahr:126 max:166

Traffic + headwind = Type 2 fun

Wednesday Dec 4, 2019 #

7 AM

Cycling 37:15 [3] 11.36 km (3:17 / km) +48m 3:13 / km
ahr:111 max:142

Tuesday Dec 3, 2019 #

7 AM

Cycling 36:24 [3] 11.38 km (3:12 / km) +48m 3:08 / km
ahr:107 max:133

Getting mildly more efficient.

C • efficiency 3

6 PM

Cycling 37:49 [3] 11.68 km (3:14 / km) +65m 3:09 / km
ahr:120 max:138

Monday Dec 2, 2019 #

7 AM

Cycling 38:30 [3] 11.3 km (3:24 / km) +50m 3:20 / km
ahr:104 max:149

Cycling commute into work, partly due to rail strike and partly to try and get extra exercise.

I really don't like cycling but the route is mostly pleasant so I would class this as "bearable". Will be interesting to see how the return in the dark goes this evening.

6 PM

Cycling 39:25 [3] 12.13 km (3:15 / km) +47m 3:11 / km
ahr:123 max:151

And back in the dark. Went reasonably well, although was knackered and cold when I arrived home.

Sunday Dec 1, 2019 #

11 AM

Running 54:20 [3] 11.51 km (4:43 / km) +28m 4:40 / km
ahr:149 max:183

Easyish along the flats as body still tired, particularly on the uphills. Beautiful day.

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