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Training Log Archive: AngusL

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  Off Road Running8 5:19:09 31.19(10:14) 50.2(6:21) 662
  Road Running9 2:47:41 21.96(7:38) 35.35(4:45) 298
  Road Cycling11 1:49:24 21.17(11.6/h) 34.07(18.7/h) 502
  Weights2 56:52 0.46(2:04:11) 0.74(1:17:10)
  Total28 10:53:06 74.79(8:44) 120.36(5:26) 1462
  [1-5]28 10:03:14

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Friday Nov 26, 2021 #

11 AM

Weights 31:32 intensity: (11:12 @0) + (20:08 @1) + (12 @2) 0.0 km
ahr:123 max:144

Mainly squats and lunges

Thursday Nov 25, 2021 #

6 AM

Road Running 16:23 intensity: (20 @1) + (8:04 @2) + (5:50 @3) + (1:54 @4) + (15 @5) 3.51 km (4:40 / km) +23m 4:31 / km
ahr:158 max:192 shoes: Brooks Ghost 12 black/orange

From Vauxhall
5 PM

Road Running 10:41 intensity: (25 @0) + (19 @1) + (9:55 @2) + (2 @3) 2.3 km (4:38 / km) +6m 4:34 / km
ahr:149 max:162 shoes: Brooks Ghost 12 black/orange

To Marylebone

Road Running 14:12 intensity: (13 @1) + (3:53 @2) + (6:18 @3) + (3:24 @4) + (24 @5) 2.66 km (5:20 / km) +42m 4:57 / km
ahr:165 max:187 shoes: Brooks Ghost 12 black/orange

Wednesday Nov 24, 2021 #

6 AM

Off Road Running 18:08 intensity: (5 @0) + (14 @1) + (7:23 @2) + (9:25 @3) + (59 @4) + (2 @5) 3.39 km (5:21 / km) +45m 5:01 / km
ahr:160 max:181 shoes: Brooks Ghost 12 black/orange

Road Running 10:56 intensity: (31 @1) + (6:24 @2) + (3:57 @3) + (4 @4) 2.24 km (4:53 / km)
ahr:156 max:171 shoes: Brooks Ghost 12 black/orange

From Marylebone

Tuesday Nov 23, 2021 #

6 AM

Road Cycling 9:25 intensity: (5 @0) + (3:16 @1) + (5:59 @2) + (5 @3) 3.0 km (19.1 kph) +39m
ahr:142 max:157 shoes: Specialized Rockhopper Comp Al

Monday Nov 22, 2021 #

6 AM

Road Cycling 10:28 intensity: (1:53 @0) + (7:19 @1) + (1:12 @2) + (4 @3) 3.0 km (17.2 kph) +39m
ahr:126 max:149 shoes: Specialized Rockhopper Comp Al

10 AM

Weights 25:20 intensity: (17:56 @0) + (6:19 @1) + (1:05 @2) 0.74 km (34:22 / km)
ahr:112 max:152

Mainly squats
6 PM

Road Cycling 10:49 intensity: (36 @0) + (5:30 @1) + (4:25 @2) + (18 @3) 3.02 km (16.8 kph) +49m
ahr:137 max:164 shoes: Specialized Rockhopper Comp Al

Sunday Nov 21, 2021 #

9 AM

Off Road Running 1:15:35 intensity: (20 @1) + (1:38 @2) + (3:51 @3) + (30:45 @4) + (39:01 @5) 12.07 km (6:16 / km) +51m 6:08 / km
ahr:179 max:207 shoes: Brooks Ghost 12 black/orange

Hillingdon Trail and Celandine Route

Saturday Nov 20, 2021 #

9 AM

Off Road Running 53:09 intensity: (2:49 @0) + (17:14 @1) + (30:07 @2) + (2:59 @3) 8.02 km (6:38 / km) +119m 6:10 / km
ahr:141 max:167 shoes: Brooks Ghost 12 black/orange

Five miles to buy bread

Monday Nov 15, 2021 #

6 AM

Road Cycling 6:17 intensity: (15 @0) + (1:09 @1) + (4:53 @2) 2.08 km (19.9 kph) +33m
ahr:140 max:150 shoes: Specialized Rockhopper Comp Al

6 PM

Road Cycling 9:21 intensity: (4 @0) + (1:42 @1) + (7:15 @2) + (20 @3) 2.7 km (17.3 kph) +49m
ahr:142 max:148 shoes: Specialized Rockhopper Comp Al

Sunday Nov 14, 2021 #

9 AM

Off Road Running 1:17:57 intensity: (1:56 @0) + (38:04 @1) + (36:50 @2) + (1:07 @3) 10.9 km (7:09 / km) +263m 6:23 / km
ahr:139 max:162 shoes: Inov8 Mudclaw G 260

Hughendon Valley round Naphill

Saturday Nov 13, 2021 #

5 PM

Off Road Running 32:12 intensity: (18 @0) + (20:01 @1) + (11:53 @2) 5.17 km (6:14 / km) +48m 5:57 / km
ahr:136 max:151 shoes: Brooks Ghost 12 black/orange

Three miles round Heronsgate in the dark with Zina

Thursday Nov 11, 2021 #

5 PM

Road Running 10:04 intensity: (24 @0) + (27 @1) + (9:08 @2) + (5 @3) 2.19 km (4:36 / km) +9m 4:31 / km
ahr:144 max:164 shoes: Brooks Ghost 12 black/orange

To Marylebone

Wednesday Nov 10, 2021 #

6 AM

Off Road Running 19:29 intensity: (15 @0) + (4 @1) + (8:42 @2) + (6:28 @3) + (3:12 @4) + (48 @5) 3.33 km (5:51 / km) +45m 5:29 / km
ahr:160 max:195 shoes: Brooks Ghost 12 black/orange

over the fields with Zina

Off Road Running 3:44 intensity: (13 @0) + (30 @1) + (3:01 @2) 0.67 km (5:34 / km)
ahr:142 max:154 shoes: Brooks Ghost 12 black/orange

From Bond Street

Tuesday Nov 9, 2021 #

7 AM

Road Cycling 10:00 intensity: (2:44 @0) + (6:04 @1) + (1:05 @2) + (7 @3) 2.9 km (17.4 kph) +41m
ahr:126 max:148 shoes: Specialized Rockhopper Comp Al

3 PM

Road Running 33:44 intensity: (12 @0) + (1:36 @1) + (27:22 @2) + (3:58 @3) + (36 @4) 7.09 km (4:45 / km) +64m 4:33 / km
ahr:152 max:173 shoes: Brooks Ghost 11 camo grey

BOOM! First time I've blown up on a run for a long time. Done too much, much too soon.
6 PM

Road Cycling 10:10 intensity: (24 @0) + (4:33 @1) + (5:11 @2) + (2 @3) 2.99 km (17.6 kph) +49m
ahr:138 max:156 shoes: Specialized Rockhopper Comp Al

Monday Nov 8, 2021 #

6 AM

Off Road Running 19:38 intensity: (23 @0) + (3:03 @1) + (14:35 @2) + (1:05 @3) + (32 @4) 3.34 km (5:53 / km) +45m 5:30 / km
ahr:144 max:172 shoes: Brooks Ghost 12 black/orange

over the fields with Zina, who saw a barn owl gliding in front of her on the way back home.

Road Running 8:35 intensity: (14 @0) + (41 @1) + (7:40 @2) 1.96 km (4:22 / km)
ahr:149 max:157 shoes: Brooks Ghost 12 black/orange

From Baker Street
5 PM

Road Running 9:50 intensity: (22 @0) + (3:57 @1) + (5:31 @2) 2.25 km (4:23 / km) +6m 4:19 / km
ahr:140 max:155 shoes: Brooks Ghost 12 black/orange

To Marylebone

Road Running 12:32 intensity: (14 @2) + (2:48 @3) + (8:13 @4) + (1:17 @5) 2.64 km (4:45 / km) +45m 4:23 / km
ahr:172 max:185 shoes: Brooks Ghost 12 black/orange

Thursday Nov 4, 2021 #

6 AM

Road Running 16:28 intensity: (1 @1) + (22 @2) + (1:39 @3) + (4:53 @4) + (9:33 @5) 3.59 km (4:35 / km) +51m 4:17 / km
ahr:179 max:189 shoes: Brooks Ghost 12 black/orange

5 PM

Road Running 9:33 intensity: (14 @1) + (8:55 @2) + (23 @3) + (1 @4) 2.22 km (4:18 / km) +9m 4:13 / km
ahr:152 max:172 shoes: Brooks Ghost 12 black/orange

To Marylebone, fast

Road Running 14:43 intensity: (3:34 @2) + (8:34 @3) + (2:28 @4) + (7 @5) 2.7 km (5:28 / km) +43m 5:04 / km
ahr:163 max:180 shoes: Brooks Ghost 12 black/orange

Dark

Wednesday Nov 3, 2021 #

6 AM

Off Road Running 19:17 intensity: (21 @0) + (2:47 @1) + (15:40 @2) + (29 @3) 3.32 km (5:48 / km) +46m 5:26 / km
ahr:145 max:169 shoes: Brooks Ghost 12 black/orange

over the fields with Zina

Tuesday Nov 2, 2021 #

6 AM

Road Cycling 8:32 intensity: (27 @0) + (46 @1) + (6:19 @2) + (1:00 @3) 2.99 km (21.0 kph) +40m
ahr:147 max:165 shoes: Specialized Rockhopper Comp Al

7 PM

Road Cycling 14:27 intensity: (21 @0) + (12:51 @1) + (1:15 @2) 3.0 km (12.5 kph) +49m
ahr:134 max:152 shoes: Specialized Rockhopper Comp Al

Monday Nov 1, 2021 #

6 AM

Road Cycling 10:21 intensity: (4:09 @0) + (5:27 @1) + (45 @2) 5.37 km (31.1 kph) +65m
ahr:125 max:151 shoes: Specialized Rockhopper Comp Al

6 PM

Road Cycling 9:34 intensity: (1:49 @0) + (7:03 @1) + (33 @2) + (9 @3) 3.0 km (18.8 kph) +49m
ahr:127 max:142 shoes: Specialized Rockhopper Comp Al

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