Jason A
Swansea Prom run with @kennyb0y & @deckersboy
Gloriously hot too!
http://app.strava.com/activities/55142729
Av HR - 146
- Site:
- http://www.dragonironman.blogspot.com
- Miles:
- 11350 total / 916 in 2013
- Goal:
The mighty Ironman Wales 2011 (check), Ironman Lanzarote 2012 (check), what's next??
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Entries
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RUN
good L2 run. 9.3 mi 01:18 08:23 pace
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RUN
good 21 min high end L3 brick run 2.8 mi 00:21 07:28 pace
Again maintaining tidy pace for this brick of the swiftish ride.
Av HR -156
08.45am -
VELO
good L4 brick ride 27.2 mi 01:24 19.4mph pace
Again a swiftish ride to set up the brick run.
Neg split the Badminton out&back route.
Av HR 145.
07.15am -
swim
good 35 min sesh. 1500 m 00:34 36:44 pace
tried the early swim in a pool for the first time ever, so upped the pace a little for wu, cd & 13 x 100's off 2.10.
First 6 inside 1.50, & rest inside 1.55.
09.15am -
RUN
good 46 min L4 int. run 6 mi 00:46 07:41 pace
Swift sesh in the wind, but still maintained throughout.
http://app.strava.com/activities/54344171
Av HR - 155 -
VELO
good 30 min recov turbo 9.61 mi 00:30 19.2mph pace
just to keep it all ticking over.
Av HR 79.
67/100. - FIT
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FIT
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VELO
good 145 min L3 ride out. 43.8 mi 02:25 18.2mph pace
great L3 ride out with @davidmoxham1
http://app.strava.com/activities/53731890
Av HR 140.
0730am. -
VELO
great 45 min turbo, inc wu, cd & L1... 15.36 mi 00:45 20.5mph pace
warm up for tomorrow's hop with D & M.
Av HR - 118. -
FIT
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FIT
great 120 mixed, upper body KBell reps 00:15:00
usual reps, but 1 x10's & 1x20's, instead of the usual 3x 10's.
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swim
2k set, inc wu, cd & 18x100 o... 2000 m 00:47 37:33 pace
New pool!!! Still hate pool swimming tho. Felt ok at the end, & could have gone on.
14.10pm -
FIT
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FIT
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VELO
good L3 out&back 17.46 mi 00:53 19.8mph pace
same out&back for 3rd time in 6 days, but built in 3 miles of BG ints on the way out, holding a 55 cad for that int, & even so it was only 18 seconds slower than sunday's effort. tidy.... read more
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RUN
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FIT
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VELO
great L4 TT out&back. 17.37 mi 00:52 19.9mph pace
small time window, so took the out&back route that I did Weds w/ Mick - over 4 mins quicker. http://app.strava.com/activities/52543727
Av HR 145.
19.08pm -
RUN
good mid/front foot S/S int 6.42 mi 00:50 07:51 pace
calves sore after, and heels too. this is a direct result of fore/mid foot striking.
Av HR - 157.
16.15pm.
Jason A
Jesus the wind would have2b at my back all the way to run at that pace. zooooooom
5 days ago