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Training Log Archive: Whitesheep

In the 7 days ending Dec 30, 2012:

activity # timemileskm+mload
  Road running3 2:37:27 18.45(8:32) 29.7(5:18)79.8
  Terrain running3 2:10:33 16.22(8:03) 26.1(5:00)83.5
  Off-road running1 25:43 2.55(10:06) 4.1(6:16)5.1
  Total6 5:13:43 37.22(8:26) 59.9(5:14)168.5

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MoTuWeThFrSaSu

Sunday Dec 30, 2012 #

4 PM

Terrain running 1:03:43 [3] 11.2 km (5:41 / km)
ahr:156 shoes: inov8 roclite 285

steady run through soggy fields around ponteland, mostly in the dark. Fun.

Saturday Dec 29, 2012 #

3 PM

Off-road running 25:43 [1] 4.1 km (6:16 / km)
shoes: Asics 2160 (ii)

easy recovery jog on darras estate with em.

Friday Dec 28, 2012 #

4 PM

Road running long 1:37:37 intensity: (52:00 @3) + (31:40 @4) + (13:57 @5) 20.0 km (4:53 / km)
ahr:178 shoes: Asics 2160 (ii)

Long tempo run. Intensity too high really but I wanted to get a marker for where I am.
Did a long/medium/short lap aiming for low/medium/high intensity, but really it was medium/high/very high.

Road running warm up/down 13:55 [1] 2.2 km (6:20 / km)
shoes: Asics 2160 (ii)

running on empty

Wednesday Dec 26, 2012 #

12 PM

Terrain running tempo 39:25 intensity: (20:00 @3) + (19:25 @4) 8.2 km (4:48 / km)
ahr:173 shoes: inov8 roclite 285

Out & back run along Formby beach.

Tuesday Dec 25, 2012 #

12 PM

Road running 24:50 [1] 4.0 km (6:13 / km)
shoes: Asics 2160 (ii)

Easy jog with em

Monday Dec 24, 2012 #

1 PM

Terrain running intervals 27:25 [4] 6.7 km (4:06 / km)
ahr:175 max:186 shoes: inov8 roclite 285

4 laps of the sports pitches, just over 1.3 km, off 90s ish.

Tempo paces: 4:15-4:23 mins/km. A bit slow and inconsistent as the pitches were marshy.

Road running warm up/down 21:05 [1] 3.5 km (6:01 / km)
shoes: inov8 roclite 285

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