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Training Log Archive: AngusL

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Road Running7 3:35:25 26.11(8:15) 42.02(5:08) 212
  Off Road Running3 1:47:03 11.07(9:40) 17.82(6:00) 55
  Weights1 1:12:49
  Yoga and stretching1 1:04:30
  Total12 7:39:47 37.18 59.84 267
  [1-5]12 6:06:16

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Thursday Jan 30, 2020 #

3 PM

Road Running 36:19 intensity: (17 @0) + (4 @1) + (2:30 @2) + (17:38 @3) + (14:01 @4) + (1:49 @5) 8.27 km (4:24 / km) +31m 4:19 / km
ahr:168 max:183 shoes: Brooks Ghost 11 camo grey

Wednesday Jan 29, 2020 #

12 PM

Weights 1:12:49 intensity: (30:36 @0) + (34:10 @1) + (8:03 @2)
ahr:124 max:154

Core

Monday Jan 27, 2020 #

7 PM

Off Road Running 28:11 intensity: (22 @0) + (8:05 @1) + (19:17 @2) + (27 @3) 4.74 km (5:57 / km) +17m 5:51 / km
ahr:141 max:164 shoes: Brooks Ghost 11 blue/green

Cassiobury Estate

Sunday Jan 26, 2020 #

12 PM

Off Road Running 28:01 intensity: (22 @0) + (21:12 @1) + (4:54 @2) + (1:24 @3) + (9 @4) 4.62 km (6:04 / km) +18m 5:57 / km
ahr:138 max:172 shoes: Brooks Ghost 11 blue/green

Friday Jan 24, 2020 #

11 AM

Road Running 31:59 intensity: (23 @0) + (3:33 @1) + (18:21 @2) + (8:00 @3) + (1:42 @4) 6.29 km (5:05 / km) +16m 5:01 / km
ahr:153 max:177 shoes: Brooks Ghost 11 camo grey

Hyde Park with Marco

Wednesday Jan 22, 2020 #

4 PM

Yoga and stretching 1:04:30 intensity: (59:47 @0) + (4:43 @1)
ahr:105 max:134

Stretching and Core

Tuesday Jan 21, 2020 #

12 PM

Road Running intervals 48:33 intensity: (27 @0) + (24:58 @1) + (18:24 @2) + (3:36 @3) + (46 @4) + (22 @5) 7.69 km (6:19 / km) +69m 6:03 / km
ahr:141 max:184 shoes: Brooks Ghost 11 camo grey

Hyde Park intervals
First run for about 10 days, resting the Achilles and hip. Achilles taped up and didn't really feel it at all. The hip was a little sore during the faster sections but isn't as bad as it was. Fingers crossed…

Sunday Jan 12, 2020 #

11 AM

Off Road Running 50:51 intensity: (26 @0) + (24:43 @1) + (24:53 @2) + (22 @3) + (27 @4) 8.46 km (6:01 / km) +20m 5:56 / km
ahr:140 max:177 shoes: Brooks Ghost 11 blue/green

Capital Ring: Osterley Lock to Greenford

Saturday Jan 4, 2020 #

9 AM

Road Running 20:51 intensity: (28 @1) + (6:13 @2) + (12:20 @3) + (1:41 @4) + (9 @5) 4.51 km (4:38 / km) +33m 4:28 / km
ahr:161 max:182 shoes: Brooks Ghost 11 black/orange

Friday Jan 3, 2020 #

5 PM

Road Running 11:49 intensity: (25 @0) + (40 @1) + (6:48 @2) + (1:38 @3) + (2:12 @4) + (6 @5) 2.31 km (5:07 / km)
ahr:152 max:182 shoes: Brooks Ghost 11 camo grey

AKO to Waterloo
Bloody “traffic”!

Thursday Jan 2, 2020 #

12 PM

Road Running 37:26 intensity: (23 @0) + (3:41 @1) + (5:31 @2) + (1:58 @3) + (20:46 @4) + (5:07 @5) 8.27 km (4:32 / km) +47m 4:24 / km
ahr:167 max:186 shoes: Brooks Ghost 11 camo grey

Right in the middle of the pace history for this route. I'm carrying too much weight and I need to stretch out the Achilles.

A new year, so time for some objectives. No time limit. Just to be done before it's too late.
1. A sub-40 10k. Done in December by my old running partner Richard, which lays down a marker.
2. Half in 1:30.
3. Marathon in 3:15. That was done by my old friend and MdS completer Simon about 20 years ago. I should have that in me.
C • Targets 3

Wednesday Jan 1, 2020 #

3 PM

Road Running 28:28 intensity: (3 @0) + (27 @1) + (8:48 @2) + (5:45 @3) + (11:05 @4) + (2:20 @5) 4.68 km (6:05 / km) +17m 5:58 / km
ahr:166 max:192 shoes: Brooks Ghost 11 blue/green

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