In the 7 days ending Jul 23, 2017:
Note slept:6.0 weight:77.2kg
Hill run hills (TdeH mid section reccy) 4:57:42 [3] 28.17 km (10:34 / km) +1278m 8:37 / km ahr:125 max:154 shoes: Mudclaw trail blue 255's
Note slept:6.0 weight:77kg
warm up warm up/down (decent warm up) 9:48 [2] 1.68 km (5:50 / km) ahr:129 max:137 shoes: Saucony Peregrine 5 (trail)
Parkrun race (Ormskirk --- PB) 23:01 [5] 5.0 km (4:36 / km) +31m 4:28 / km ahr:159 max:167 shoes: Saucony Peregrine 5 (trail)
cool down warm up/down (happy cooldown) 15:01 [1] 2.14 km (7:01 / km) +5m 6:56 / km ahr:125 max:134 shoes: Saucony Peregrine 5 (trail)
Note slept:5.0 weight:77.2kg (rest day)
Note slept:5.0 weight:77.3kg
Core/conditioning 50:00 [0]
Hill run hills (Rheged Clougha intro) 1:36:04 [3] 9.5 km (10:07 / km) +316m 8:40 / km ahr:123 max:159 shoes: Mudclaw 265 Blue
Note slept:4.5 weight:76.7kg (rest day)
Hill run hills (Albert's Monday Lap1) 1:21:48 [4] 9.85 km (8:18 / km) +369m 7:00 / km ahr:131 max:159 shoes: Mudclaw red 300's July 17
Hill run hills (Albert's Monday lap 2) 1:34:24 [3] 9.83 km (9:36 / km) +374m 8:04 / km ahr:125 max:155 shoes: Mudclaw red 300's July 17
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