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Training Log Archive: AngusL

In the 7 days ending Dec 22, 2019:

activity # timemileskm+m
  Road Running4 1:46:34 11.21(9:30) 18.05(5:54) 2009
  Swimming3 1:12:39 2.16(33:40) 3.47(20:55)
  Total6 2:59:13 13.37(13:24) 21.52(8:20) 2009
  [1-5]6 2:26:44

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MoTuWeThFrSaSu

Saturday Dec 21, 2019 #

11 AM

Swimming 14:31 [3] 0.27 km (53:10 / km)

Snorkelling on the Ad Daminayat Islands
4 PM

Road Running 18:34 intensity: (43 @0) + (2:48 @1) + (6:46 @2) + (53 @3) + (5:22 @4) + (2:02 @5) 4.12 km (4:30 / km) +167m 3:45 / km
ahr:156 max:196 shoes: Brooks Ghost 11 black/orange

Sneaky Barr al Jissah round the roundabout

Friday Dec 20, 2019 #

9 AM

Road Running 49:56 intensity: (9 @0) + (42 @1) + (5:37 @2) + (12:32 @3) + (29:58 @4) + (58 @5) 10.04 km (4:58 / km) +498m 3:59 / km
ahr:169 max:181 shoes: Brooks Ghost 11 black/orange

A nice Muscat 10k: Barr al Jissah round a few roundabouts

Thursday Dec 19, 2019 #

2 PM

Road Running 33:33 intensity: (31:08 @0) + (2:25 @1) 2.75 km (12:13 / km) +1344m 3:33 / km
ahr:111 max:136

Tuesday Dec 17, 2019 #

5 PM

Swimming 29:00 [3] 1.6 km (18:07 / km)

Another 1,600m crawl in Nizwa

Monday Dec 16, 2019 #

4 PM

Swimming 29:08 [3] 1.6 km (18:12 / km)

Probably a bit under 1,600m in Nizwa - lovely

Road Running 4:31 intensity: (29 @0) + (1:15 @1) + (2:26 @2) + (21 @3) 1.14 km (3:58 / km)
ahr:143 max:165 shoes: Brooks Ghost 11 black/orange

Post-swim single lap crack at the course record

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