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Training Log Archive: AngusL

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Swimming7 3:26:27 5.74(35:59) 9.23(22:21)
  Road Running3 3:25:29 27.12(7:35) 43.65(4:42) 193
  Off Road Running3 2:06:55 12.94(9:48) 20.83(6:06) 352
  Total13 8:58:51 45.8(11:46) 73.71(7:19) 545
  [1-5]13 8:44:49

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Sunday Sep 30, 2018 #

9 AM

Road Running race 1:50:37 intensity: (18 @0) + (4:51 @1) + (1:40:46 @2) + (4:42 @3) 21.25 km (5:12 / km) +77m 5:07 / km
ahr:152 max:165 shoes: Brooks Ghost 10 blue/red

Half in Cheltenham with Ina

Friday Sep 28, 2018 #

10 AM

Swimming 36:20 [3] 1.62 km (22:26 / km)
shoes: E1A Soho

Soho 1,600m 2/4 uninterrupted

Friday Sep 21, 2018 #

6 PM

Off Road Running 49:33 intensity: (4:40 @0) + (25:13 @1) + (19:40 @2) 8.73 km (5:40 / km) +104m 5:21 / km
ahr:134 max:153 shoes: Brooks Ghost 10 blue/red

Whippendell Woods

Thursday Sep 20, 2018 #

3 PM

Swimming 34:53 [3] 1.62 km (21:32 / km)
shoes: E1A Soho

E1A Soho: 1,600m very busy so mixed stroke and pace

Tuesday Sep 18, 2018 #

7 PM

Road Running race 41:55 intensity: (12 @0) + (6 @1) + (1:01 @2) + (3:30 @3) + (11:31 @4) + (25:35 @5) 9.97 km (4:12 / km) +89m 4:02 / km
ahr:177 max:184 shoes: Brooks Ravenna 7

Teach First Run the River 10k
Calves still very sore from Saturday, and gave up on me about 6km in so I was flat-footed for the remainder. Really sore.

Saturday Sep 15, 2018 #

6 AM

Road Running 52:57 intensity: (20 @0) + (38 @1) + (9:45 @2) + (12:09 @3) + (22:08 @4) + (7:57 @5) 12.43 km (4:16 / km) +27m 4:13 / km
ahr:169 max:191 shoes: New Balance M1080WB v4

Very nice pacing building up from 4:15 to sub-4 at 5k and back to 4:15 by 10k. Felt good aerobically. Need to watch tightness in the legs.

Thursday Sep 13, 2018 #

2 PM

Swimming 33:53 [3] 1.62 km (20:55 / km)
shoes: E1A Soho

1,600: 2/4

Tuesday Sep 11, 2018 #

10 AM

Swimming 36:06 [3] 1.65 km (21:53 / km)
shoes: E1A Soho

E1A 2: Soho 1,600m, 2/4

Monday Sep 10, 2018 #

7 PM

Off Road Running 41:06 intensity: (7:16 @0) + (30:45 @1) + (2:46 @2) + (19 @3) 6.43 km (6:23 / km) +82m 6:00 / km
ahr:128 max:162 shoes: Brooks Ghost 10 blue/red

Whippendell four miles now my cold has subsided

Thursday Sep 6, 2018 #

10 AM

Swimming 35:52 [3] 1.62 km (22:08 / km)
shoes: E1A Soho

E1A 1: 1,600m but no idea what the mix was

Sunday Sep 2, 2018 #

7 AM

Off Road Running 36:16 intensity: (1:16 @0) + (27:25 @1) + (7:35 @2) 5.66 km (6:24 / km) +166m 5:35 / km
ahr:135 max:159 shoes: Brooks Ravenna 7

Vinišće loop for the last time

Saturday Sep 1, 2018 #

3 PM

Swimming 17:17 [3] 0.3 km (56:51 / km)

Around and about Dolac bay
5 PM

Swimming 12:06 [3] 0.8 km (15:07 / km)

Vinišće 800m: 10/20 crawl - too hard to do more
  • Breast stroke: 1:37.5/100m
  • Crawl: 1:24/100m

Today I was clinging to the side after each 200m…

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