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Training Log Archive: Whitesheep

In the 7 days ending Dec 8, 2019:

activity # timemileskm+mload
  Running (buggy/bag)6 4:45:47 32.39(8:49) 52.13(5:29) 282116.7
  Road running2 4:02:06 31.54(7:41) 50.76(4:46) 20993.7
  S&C2 40:0017.0
  Total10 9:27:53 63.93 102.89 490227.4
  [1-5]10 9:17:53

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

8 AM

Road running long 3:04:29 intensity: (34:29 @1) + (1:30:00 @2) + (35:00 @3) + (25:00 @4) 39.36 km (4:41 / km) +146m 4:36 / km
ahr:150 max:176 shoes: New Balance 1500 (ii)

Good long run, nice route apart from getting bogged down getting from scratch hill to bickerstaffe.
10km in about 41:30 from about miles 16-22 which was a good solid effort but with something held back in reserve.

Saturday Dec 7, 2019 #

9 AM

Running (buggy/bag) 20:25 intensity: (15:00 @4) + (5:25 @5) 5.01 km (4:04 / km)
ahr:174 max:190 shoes: Mizuno wave hitogami

Ormskirk with the double
Started a bit steady then after a couple of overtakes got into my stride.
1 PM

Running (buggy/bag) 35:01 [1] 5.42 km (6:28 / km)
shoes: ASICS 2000 (ii)

Friday Dec 6, 2019 #

7 PM

Road running 57:37 [1] 11.4 km (5:03 / km) +63m 4:55 / km
shoes: New Balance 1500 (ii)

Thursday Dec 5, 2019 #

3 PM

Running (buggy/bag) intervals 1:02:44 intensity: (22:44 @1) + (32:30 @4) + (7:30 @5) 13.31 km (4:43 / km) +56m 4:37 / km
max:186 shoes: Mizuno wave hitogami

25x 90/30
Pleased with the pace given the buggy and rolling hills. Good long session.

Running (buggy/bag) 18:14 [1] 2.61 km (6:59 / km) +54m 6:20 / km
shoes: ASICS 2000 (ii)

Wednesday Dec 4, 2019 #

8 AM

Running (buggy/bag) 18:15 [1] 2.67 km (6:50 / km) +54m 6:12 / km
shoes: ASICS 2000 (ii)

2 PM

Running (buggy/bag) 40:22 [2] 7.36 km (5:29 / km) +24m 5:24 / km
ahr:137 shoes: Icebug Bugforce

Running (buggy/bag) 27:26 [1] 3.94 km (6:58 / km) +50m 6:33 / km
ahr:111 max:158 shoes: ASICS 2000 (ii)

8 PM

S&C 20:00 intensity: (5:00 @0) + (15:00 @3)

yoga for core

Tuesday Dec 3, 2019 #

1 PM

Running (buggy/bag) 1:03:20 [2] 11.81 km (5:22 / km) +44m 5:16 / km
ahr:140 shoes: Mizuno wave hitogami

Getting some nonsense hr data at the moment even with a fresh battery, a shame as I wanted to gauge my effort level quite carefully. Felt about right though.

Monday Dec 2, 2019 #

8 PM

S&C 20:00 intensity: (5:00 @0) + (15:00 @3)

yoga for core strength
conclusion: I have none

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