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Training Log Archive: Thompass

In the 7 days ending Jul 19, 2020:

activity # timemileskm+m
  Easy Run6 6:25:23 43.68(8:49) 70.29(5:29) 1216
  Strength3 2:10:00
  Easy XT1 54:32
  Total10 9:29:55 43.68 70.29 1216
  [1-5]7 7:19:55

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MoTuWeThFrSaSu

Sunday Jul 19, 2020 #

12 PM

Easy Run 1:19:13 intensity: (3:27 @1) + (11:10 @2) + (49:39 @3) + (14:55 @4) + (2 @5) 12.34 km (6:25 / km) +612m 5:09 / km
ahr:157 max:188 shoes: Inov8 Mudclaw 300

Nice set of miles in the Pentlands, picking off the Carnethy Hills sans race route. Very nice, a bit windy, good chat.

Weekly hours and kilometers since injury are looking positive.

Saturday Jul 18, 2020 #

10 AM

Easy Run 16:07 intensity: (3:36 @1) + (11:21 @2) + (1:10 @3) 3.2 km (5:02 / km)
ahr:139 max:155 shoes: Asics GT-2000 7

Easy Run 43:33 intensity: (30 @1) + (1:24 @2) + (8:38 @3) + (31:30 @4) + (1:31 @5) 10.39 km (4:11 / km)
ahr:170 max:190 shoes: Inov8 Mudclaw 300

4x6mins [2] + 3x3mins [1]

Planned four 3s, was going well, girls helped me along on my second 3 but crashed on the third one and bailed. Hard day, legs felt heavy early on. Done deal next day.

Easy Run 5:39 intensity: (28 @1) + (1:30 @2) + (3:26 @3) + (15 @4) 0.97 km (5:51 / km)
ahr:150 max:168 shoes: Inov8 Mudclaw 300

Easy Run 14:50 intensity: (1:10 @1) + (13:40 @2) 2.36 km (6:17 / km) +28m 5:56 / km
ahr:138 max:149 shoes: Asics GT-2000 7

Friday Jul 17, 2020 #

4 PM

Easy XT 54:32 intensity: (33:42 @1) + (16:56 @2) + (3:36 @3) + (18 @4)
ahr:120 max:170

19,625km, 114,6m climb
5 PM

Strength 30:00 [0]

Thursday Jul 16, 2020 #

1 PM

Easy Run 43:20 intensity: (4:16 @1) + (21:18 @2) + (17:20 @3) + (26 @4) 8.99 km (4:49 / km) +136m 4:29 / km
ahr:146 max:174 shoes: Asics GT-2000 7

need to workshop the Thursday run, either more craigmillar loops and walk back or find an area with less tarmac

Wednesday Jul 15, 2020 #

12 PM

Easy Run 1:06:00 intensity: (4:13 @1) + (46:19 @2) + (13:54 @3) + (1:34 @4) 11.38 km (5:48 / km) +359m 5:01 / km
ahr:146 max:175 shoes: Inov8 Mudclaw 300

Kips
5 PM

Strength 40:00 [0]

Tuesday Jul 14, 2020 #

4 PM

Easy Run 15:00 intensity: (4:16 @1) + (10:44 @2) 2.74 km (5:29 / km)
ahr:130 max:142 shoes: Asics GT-2000 7

Easy Run 47:25 intensity: (1:30 @1) + (5:10 @2) + (18:06 @3) + (21:35 @4) + (1:04 @5) 8.8 km (5:23 / km)
ahr:163 max:191 shoes: Asics GT-2000 7

8mins [4] + 4x(400[200],200[200],200[400])

Dalkeith track. Tempo on grass went swimmingly. Was pretty bang on with the paces the first two sets, then got faster for the next two moving through Holly. Learning how to run in the pre-session strides.

3:32
72, 32, 32
71, 32, 32
67, 31, 31
66, 32, 29 *30 according to Nixon :(*
C • Learning how to run 4

Easy Run 14:16 intensity: (6:38 @2) + (7:25 @3) + (13 @4) 2.19 km (6:31 / km)
ahr:150 max:168 shoes: Asics GT-2000 7

Monday Jul 13, 2020 #

12 PM

Easy Run 40:00 intensity: (12:11 @1) + (26:55 @2) + (14 @3) + (35 @4) + (5 @5) 6.94 km (5:46 / km) +82m 5:27 / km
ahr:134 max:191 shoes: Asics GT-2000 7

nothing special today, nice one
5 PM

Strength 1:00:00 [0]

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