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Training Log Archive: sandrunner

In the 30 days ending Nov 30, 2021:

activity	#	time	miles		km		+m
cycling	8	10:21:06	88.31	(7:02)	142.12	(4:22)	77
Walking	6	6:06:09	20.09	(18:13)	32.34	(11:19)	26
Running	4	4:21:05	19.06	(13:42)	30.68	(8:31)	119
Total	18	20:48:20	127.47	(9:48)	205.14	(6:05)	222

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Tuesday Nov 30, 2021 #

6 PM

Running 49:07 [2] 4.77 km (10:18 / km)
ahr:85 max:112

Frontier activity. RPE 2. 10 mins warm up, 4 x 5 mins run/3 mins walk, 2 mins walk, 5 mins stopped. Instructed to not exceed 130bpm HR, 40 breaths per minute, cadence 140-160. Very difficult to gauge cadence but was close.

Monday Nov 29, 2021 #

8 PM

cycling 50:13 [3] 12.58 km (4:00 / km)
ahr:94 max:117

Frontier activity. RPE 3, occasionally 4 into wind. 10 mins warm up, 30 mins cycling, 5 mins cool down, 5 mins stopped.

Wednesday Nov 24, 2021 #

4 PM

cycling 1:00:04 [3] 14.28 km (4:12 / km) +5m 4:12 / km
ahr:92 max:152

Frontier activity. RPE 3.

cycling 1:12:51 [3] 13.83 km (5:16 / km) +20m 5:14 / km
ahr:92 max:127

Alongside TA for approx 50 mins.

Monday Nov 22, 2021 #

8 PM

Running 1:05:05 [3] 8.01 km (8:08 / km) +2m 8:07 / km

Sunday Nov 21, 2021 #

7 PM

Walking 1:00:05 [3] 5.3 km (11:20 / km) +7m 11:15 / km
ahr:68 max:98

Friday Nov 19, 2021 #

8 PM

Walking 1:03:35 [3] 5.53 km (11:30 / km) +7m 11:26 / km
ahr:69 max:77

Frontier activity. RPE 2. 10 mins slow walk, 40 mins brisk walk, 12 mins slow walk.

Thursday Nov 18, 2021 #

8 PM

cycling 55:13 [3] 14.63 km (3:47 / km) +5m 3:46 / km
ahr:97 max:131

Frontier activity. RPE 3-4. Windy. 5 mins slow, 40 mins fast, 5 mins slow, 5 mins stopped.

Tuesday Nov 16, 2021 #

7 PM

Walking 1:02:12 [3] 5.6 km (11:07 / km)
ahr:66 max:77

Frontier activity. RPE 2.

Monday Nov 15, 2021 #

5 PM

cycling 55:39 [3] 13.9 km (4:00 / km) +5m 4:00 / km
ahr:101 max:129

Frontier activity. RPE 3-4.

cycling 45:07 [3] 7.09 km (6:22 / km) +2m 6:21 / km
ahr:86 max:107

Riding alongside TA. RPE 1-2.

cycling 24:54 [3] 6.18 km (4:02 / km) +6m 4:01 / km
ahr:102 max:129

RPE 2.

Thursday Nov 11, 2021 #

7 PM

cycling 1:00:08 [3] 14.7 km (4:05 / km) +8m 4:05 / km
ahr:83 max:110

Frontier activity. RPE 2-3, briefly 4. Bit windy.

Wednesday Nov 10, 2021 #

9 AM

Running 13:21 [3] 2.05 km (6:31 / km)
ahr:122 max:151

1st split was same as leg 7-8 Everton Brow 2019 event.

Running 1:00:33 [3] 6.86 km (8:50 / km) +110m 8:10 / km
ahr:142 max:184

Frontier activity. RPE 3-4. Garmin HR levels are very much out. Frontier device was set at 120 rather than 130. Got buzzed several times but mainly stayed within 130 limit - max was 138.

Running 8:28 [3] 1.3 km (6:31 / km)
ahr:154 max:168