July Training

July 2013 Exercise

Running 11 6 6 42 6 6 7 6 6 – 96 km
Cycle 18 18 20 20 25 25 20 30- 176 km
Swim 0

17 sessions and 14 days off. – most number of days off in a month for a very long time.

1 July Monday 45 minute spin cycle
2 July Tuesday 11 km trails hornsby with Mark Mik 2 hrs
3 July Wednesday 6 km Copa 41:13 – hills
4 July Thursday 4 July 45 minute penno spin
5 July Friday walk penno 6km
6 July Saturday
7 July Sunday Gold Coast Marathon 42 km 4:28 hours with Mark Mik
8 July Monday
9 July Tuesday
10 July Wednesday 20 km spin
11 July Thursday
12 July Friday 20 km spin
13 July Saturday
14 July Sunday 25 km spin. 5 km low, high, low, high and low chain ring.
15 July Monday 25 km spin 25 km per hr
16 July Tuesday
17 July Wednesday
18 July Thursday
19 July Friday
20 July Saturday
21 July Sunday Cherrybrook Trails 6 km.
22 July Monday
23 July Tuesday
24 July Wednesday
25 July Thursday 20 km spin cycle
26 July Friday Penno west 6km 36:40 6:12 6:07 5:59 6:20 6:01 5:55
27 July Saturday Cherrybrook trails 7 km 50:37 7:13 per km
28 July Sunday Penno west 6 km 5:55 5:42 5:29 5:40 5:26 4:54 -33:10 5:30 per km
29 July Monday 30 km spin 1:08 26.5 km per hour
30 July Tuesday 6 km 36 minutes – Penno West
31 July Wednesday

 

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