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Training Log Archive: AngusL

In the 7 days ending Oct 3:

activity # timemileskm+m
  Off Road Running7 2:23:21 15.16(9:27) 24.4(5:52) 321
  Road Running5 49:11 6.57(7:29) 10.57(4:39) 29
  Road Cycling2 16:59 3.71(13.1/h) 5.96(21.1/h) 75
  Total10 3:29:31 25.43(8:14) 40.93(5:07) 426
  [1-5]10 3:22:44

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MoTuWeThFrSaSu

Saturday Oct 2 #

7 AM

Off Road Running 17:10 intensity: (20 @0) + (1:20 @1) + (7:59 @2) + (7:07 @3) + (24 @4) 2.95 km (5:49 / km) +40m 5:26 / km
ahr:154 max:179 shoes: Brooks Ghost 12 black/orange

… via the bakery
9 AM

Off Road Running 53:10 intensity: (3:41 @0) + (41:58 @1) + (7:30 @2) + (1 @3) 8.24 km (6:27 / km) +103m 6:04 / km
ahr:131 max:160 shoes: Brooks Ghost 12 black/orange

Three Ruislip woods: Copse, Mad Bess and Bayhurst

Friday Oct 1 #

7 AM

Road Running 4:40 intensity: (12 @0) + (38 @1) + (3:50 @2) 0.98 km (4:45 / km) +10m 4:31 / km
ahr:142 max:150 shoes: Brooks Ghost 11 camo grey

To Epsom in the rain
I don’t know if these micro-runs are doing me any good, but they certainly don’t seem to be doing me any harm. I’m running up to 10km per day having had a few weeks off and I don’t appear to be getting the soreness in my heel that I might expect at this point. Using the smallest OMM rucksack has been very useful.

Thursday Sep 30 #

6 AM

Off Road Running 19:33 intensity: (28 @0) + (5:11 @1) + (13:54 @2) 3.35 km (5:50 / km) +44m 5:29 / km
ahr:141 max:156 shoes: Brooks Ghost 12 black/orange

… over the fields with Zina

Wednesday Sep 29 #

6 AM

Off Road Running 13:24 intensity: (8 @0) + (11 @1) + (11:54 @2) + (51 @3) + (20 @4) 2.51 km (5:20 / km) +27m 5:04 / km
ahr:154 max:179 shoes: Brooks Ghost 12 black/orange

Road Running 10:54 intensity: (9 @1) + (3:33 @2) + (5:57 @3) + (1:15 @4) 2.43 km (4:29 / km)
ahr:162 max:175 shoes: Brooks Ghost 12 black/orange

From Marylebone
5 PM

Road Running 10:20 intensity: (12 @0) + (10 @1) + (1:56 @2) + (5:02 @3) + (3:00 @4) 2.22 km (4:39 / km) +10m 4:33 / km
ahr:164 max:175 shoes: Brooks Ghost 12 black/orange

To Marylebone

Off Road Running 14:13 intensity: (5 @0) + (13 @1) + (7:55 @2) + (3:38 @3) + (2:19 @4) + (3 @5) 2.5 km (5:41 / km) +43m 5:14 / km
ahr:158 max:182 shoes: Brooks Ghost 12 black/orange

Tuesday Sep 28 #

6 AM

Road Cycling 8:11 intensity: (37 @0) + (4:13 @1) + (3:17 @2) + (4 @3) 2.99 km (21.9 kph) +38m
ahr:139 max:156 shoes: Specialized Rockhopper Comp Al

6 PM

Road Cycling 8:48 intensity: (20 @0) + (7:42 @1) + (41 @2) + (5 @3) 2.97 km (20.3 kph) +37m
ahr:133 max:155 shoes: Specialized Rockhopper Comp Al

Monday Sep 27 #

6 AM

Off Road Running 13:02 intensity: (6 @1) + (1:12 @2) + (9:31 @3) + (2:13 @4) 2.44 km (5:20 / km) +25m 5:04 / km
ahr:165 max:177 shoes: Brooks Ghost 12 black/orange

Trying running instead, as it’s raining and I don't want to slip on the bike again.

Road Running 11:11 intensity: (15 @0) + (4 @1) + (1:27 @2) + (6:03 @3) + (2:24 @4) + (58 @5) 2.46 km (4:33 / km)
ahr:165 max:184 shoes: Brooks Ghost 12 black/orange

From Marylebone
5 PM

Road Running 12:06 intensity: (19 @0) + (20 @1) + (8:30 @2) + (2:57 @3) 2.47 km (4:54 / km) +9m 4:49 / km
ahr:154 max:167 shoes: Brooks Ghost 12 black/orange

To Marylebone

Off Road Running 12:49 intensity: (10 @0) + (13 @1) + (5:34 @2) + (6:09 @3) + (26 @4) + (17 @5) 2.4 km (5:20 / km) +39m 4:56 / km
ahr:159 max:186 shoes: Brooks Ghost 12 black/orange

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