In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running | 3 | 2:00:24 | 11.18 | (10:46) | 17.99 | (6:42) | 179 | | | | |
| Mapping | 1 | 1:25:00 | 2.05 | (41:27) | 3.3 | (25:45) | 128 | | | | |
| Core Conditioning | 2 | 20:00 | | | | | | | | | |
| Total | 6 | 3:45:24 | 13.23 | | 21.29 | | 307 | | | | |
| [1-5] | 3 | 2:00:24 | | | | | | | | | |
Core Conditioning 10:00 [0]
another three-session routine complete
11 AM
Mapping 1:25:00 [0] 3.3 km (25:45 / km) +128m 21:34 / km
poking around in Hellbank, got my feet wet
7 PM
running 34:51 [2] 4.28 km (8:09 / km) +90m 7:22 / km
ahr:133 max:156 shoes: Inov8 X-Talon 230
easy run up to Hob Hurst and then down across terrain to check some features on Harland Edge
5 PM
running warm up/down 17:15 [2] 3.19 km (5:24 / km) +54m 4:59 / km
ahr:140 max:156 shoes: Adidas Pureboost DPR
easy around Morledge and cycle path to warm up for intervals, tough going up the hill out of the door
running intervals 23:40 [5] 2.32 km (10:12 / km)
shoes: Adidas Pureboost DPR
intervals on Vale rise, a gentle 10m ascent over 170-180m with a sharp bend:
8 x 45secs (or less)
waited until HR dropped back below 100bpm between each one, about 2-2.5 mins
running warm up/down 5:15 [2] 0.9 km (5:50 / km) +10m 5:32 / km
shoes: Adidas Pureboost DPR
easy around Morledge as warm down
5 PM
running 39:23 [2] 7.3 km (5:24 / km) +25m 5:18 / km
ahr:148 max:163 shoes: Hoka Torrent 2
Darley Churchtown & back
struggled, not sure why but it was warm(20°) and probably humid too, walked for 20-30 secs at the turn and diverted to check the park now the undergrowth has risen, walked again after about 5km
Core Conditioning 10:00 [0]
another three-session routine complete
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