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Training Log Archive: AngusL

In the 7 days ending Jun 30, 2019:

activity # timemileskm+m
  Road Running5 2:12:03 16.04(8:14) 25.81(5:07) 214
  Off Road Running1 1:22:23 8.27(9:58) 13.31(6:11) 115
  Orienteering1 26:42 3.51(7:36) 5.65(4:43) 16
  Total7 4:01:08 27.82(8:40) 44.77(5:23) 345
  [1-5]7 3:54:40

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

5 PM

Off Road Running 1:22:23 intensity: (41 @0) + (1:13:03 @1) + (8:39 @2) 13.31 km (6:11 / km) +115m 5:56 / km
ahr:133 max:145 shoes: Brooks Ghost 11 blue/green

Saturday Jun 29, 2019 #

7 AM

Road Running 53:24 intensity: (4:41 @0) + (47:24 @1) + (1:08 @2) + (11 @3) 8.69 km (6:09 / km) +90m 5:51 / km
ahr:128 max:165 shoes: Brooks Ghost 11 blue/green

Friday Jun 28, 2019 #

6 AM

Road Running 16:57 intensity: (6 @1) + (8:40 @2) + (8:09 @3) + (2 @4) 3.64 km (4:40 / km) +24m 4:31 / km
ahr:158 max:170 shoes: Brooks Ghost 11 black

Vauxhall to work

Thursday Jun 27, 2019 #

6 AM

Road Running 11:07 intensity: (28 @1) + (8:57 @2) + (1:32 @3) + (10 @4) 2.51 km (4:26 / km) +35m 4:09 / km
ahr:154 max:177 shoes: Brooks Ghost 11 black

Waterloo to work
6.5 minutes quicker than Vauxhall. Vauxhall as quick if not quicker given the crawl in to Waterloo. Less traffic too.

Wednesday Jun 26, 2019 #

6 AM

Road Running 17:25 intensity: (24 @1) + (11:00 @2) + (4:38 @3) + (1:23 @4) 3.62 km (4:49 / km) +24m 4:40 / km
ahr:156 max:179 shoes: Brooks Ghost 11 black/orange

Vauxhall to work

Tuesday Jun 25, 2019 #

Event: London Park Race Series 2019.5: Lordship Lane Rec and Downhills Park (LOK)
 
6 PM

Orienteering race 26:42 intensity: (28 @0) + (12 @1) + (7:46 @2) + (3:15 @3) + (12:45 @4) + (2:16 @5) 5.65 km (4:43 / km) +16m 4:39 / km
ahr:167 max:185 shoes: Brooks Ghost 11 camo grey

LOK Downhills Park and Lordship Rec

Long - Splits

Monday Jun 24, 2019 #

10 AM

Road Running intervals 33:10 intensity: (38 @0) + (7:52 @1) + (3:27 @2) + (4:58 @3) + (15:19 @4) + (56 @5) 7.36 km (4:30 / km) +42m 4:23 / km
ahr:160 max:184 shoes: Brooks Ghost 11 camo grey

Russian Step(pe?)s in Hyde Park
Missed the first km by being a muppet with the watch.

1, 2, 3, 4, 3, 2, 1 with 30s between
1m "recovery"
3, 2, 1 with 30s
1m
~2, 1 with 30s

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