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Training Log Archive: Roger G

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Running4 2:58:49 19.36(9:14) 31.16(5:44) 423
  Turbo Trainer1 50:22 0.27(3:07:12) 0.43(1:56:19)
  Gym2 41:37 0.38 0.61
  Intervals1 24:01 2.61(9:12) 4.2(5:43) 18
  Total5 4:54:49 22.62 36.4 441
  [1-5]5 4:49:00

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MoTuWeThFrSaSu

Sunday Dec 11, 2011 #

11 AM

Running 1:07:31 intensity: (15 @1) + (1:19 @2) + (32:31 @3) + (24:37 @4) + (8:49 @5) 11.6 km (5:49 / km) +205m 5:21 / km
ahr:140 max:209

IOW after visiting nan at Sandown run back over the downs on track and roads over to Fishbourne on the north coast.

Friday Dec 9, 2011 #

1 PM

Running 1:02:12 intensity: (8 @0) + (3:10 @1) + (7:03 @2) + (23:43 @3) + (27:55 @4) + (13 @5) 11.97 km (5:12 / km) +170m 4:51 / km
ahr:134 max:165


Run out to Sheriff Muir road, look at the snowy views and back again

Thursday Dec 8, 2011 #

3 PM

Running 29:06 intensity: (1 @0) + (25 @1) + (5:58 @2) + (20:00 @3) + (2:42 @4) 4.59 km (6:21 / km) +48m 6:02 / km
ahr:145 max:204

after coming home from work early due to the gales - didn't much fancy taking the opportunity to run in day light. After some hail stone battering just headed around the brae.

Turbo Trainer 50:22 intensity: (2 @0) + (1:58 @1) + (32:21 @2) + (15:29 @3) + (32 @4) 0.43 km (1:56:19 / km)
ahr:117 max:142

finally set up the turbo trainer to help do something in this minging weather, new i-phone helped to pass the time

Gym 11:37 intensity: (5:36 @0) + (6:01 @1) 0.61 km (19:08 / km)
ahr:68 max:83

Monday Dec 5, 2011 #

12 PM

Intervals 24:01 intensity: (2 @0) + (2:07 @1) + (3:37 @2) + (2:30 @3) + (10:26 @4) + (5:19 @5) 4.2 km (5:43 / km) +18m 5:36 / km
ahr:140 max:165

quick 4*1km interval session with 4:10 average - quite soggy under foot but pretty slow

Running 20:00 [3] 3.0 km (6:40 / km)

2km warm up 1 km warm down
8 PM

Gym 30:00 [2]

Missed palates, as very late from work, so had a DIY session at home

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