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Training Log Archive: fletch

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  run14 14:15:44 99.23(8:37) 159.69(5:22) 834
  Zwift3 3:52:50 78.75(2:57) 126.74(1:50) 1492
  Total17 18:08:34 177.98(6:07) 286.43(3:48) 2325

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Monday Feb 28, 2022 #

5 PM

run 46:12 intensity: (44 @1) + (19:47 @2) + (25:29 @3) + (12 @4) 9.1 km (5:05 / km) +18m 5:02 / km
ahr:139 max:166 shoes: Brooks Adrenaline 20.2

Evening plod. Felt better than I expected to.

Sunday Feb 27, 2022 #

5 PM

run 31:35 intensity: (30 @1) + (10:16 @2) + (20:49 @3) 6.15 km (5:08 / km) +58m 4:54 / km
ahr:140 max:160 shoes: Tarkine Goshawk

Easy evening plod. Still 32 degrees.

Saturday Feb 26, 2022 #

7 AM

run 1:42:37 intensity: (28 @1) + (25:22 @2) + (1:09:05 @3) + (7:42 @4) 17.02 km (6:02 / km) +201m 5:42 / km
ahr:147 max:169 shoes: Brooks Adrenaline 20.2

Zamia trail again. Nice in the shade, warm in the sun towards the end. Was going to turn at 9km, but after ignoring the no entry sign (just after 8km), I hit a string of super sticky yellow cobwebs . When a significant spider landed on top of my head, I decided it was time to call it quits.

Friday Feb 25, 2022 #

Note
(injured)

Enforced easy week after pinching a nerve in my lower back. Probably could have run a day or two earlier, but not worth the risk. Probably not bad timing anyway.

Monday Feb 21, 2022 #

5 PM

run 44:25 intensity: (14 @1) + (27:30 @2) + (16:41 @3) 9.03 km (4:55 / km)
ahr:138 max:153 shoes: Brooks Adrenaline 20.2

Pretty easy run. It was only about 30 degrees and 47% humidity and was almost pleasant in the shade.

Sunday Feb 20, 2022 #

6 PM

run 41:24 intensity: (35 @1) + (26:38 @2) + (13:49 @3) + (22 @4) 8.06 km (5:08 / km) +84m 4:53 / km
ahr:136 max:163 shoes: Tarkine Goshawk

A 50km running week. Haven’t had one of those for a while.
Haven’t quite got these shoes laced right yet.
EDIT: Quite a while = Feb 2019, just before my heart started playing silly buggers when I was trying to prep for Easter.

Saturday Feb 19, 2022 #

7 AM

run 1:21:27 intensity: (17 @1) + (31:01 @2) + (49:21 @3) + (48 @4) 13.98 km (5:49 / km) +177m 5:29 / km
ahr:141 max:165 shoes: Brooks Adrenaline 20.2

From German St car park up the first half of the Zamia trail and return. Felt mostly pretty cruisey and enjoyable. Humid enough that I had to wring out my singlet before getting in the car.

Thursday Feb 17, 2022 #

4 PM

run 1:49:17 intensity: (28 @1) + (31:12 @2) + (1:14:20 @3) + (3:17 @4) 20.55 km (5:19 / km) +98m 5:12 / km
ahr:144 max:167 shoes: Brooks Adrenaline 20.2

Not so humid, but hot. Blergh.
Absolutely wiped afterwards.

Monday Feb 14, 2022 #

4 PM

run 40:49 intensity: (29 @1) + (28:22 @2) + (11:58 @3) 8.04 km (5:05 / km) +33m 4:59 / km
ahr:136 max:160 shoes: Brooks Adrenaline 20.2

Easy cruise towards Port Curtis Rd.

Sunday Feb 13, 2022 #

7 AM

run race (RRR Kershaw Gardens) 24:26 intensity: (10 @1) + (11 @2) + (1:57 @3) + (22:07 @4) + (1 @5) 6.04 km (4:03 / km) +2m 4:02 / km
ahr:169 max:181 shoes: Tarkine Goshawk

Slower than I’d hoped, but about what I expected.
Course a bit slower than last year, with a couple of really sharp turns and some extra dirt.

run warm up/down 25:22 intensity: (4 @1) + (23:36 @2) + (1:30 @3) + (12 @4) 4.5 km (5:38 / km) +1m 5:38 / km
ahr:135 max:166 shoes: Tarkine Goshawk

About 1.5km WU, 3rd 3km loop to cool down.

Thursday Feb 10, 2022 #

5 PM

run 1:28:44 intensity: (2:08 @1) + (1:26:14 @2) + (19 @3) + (3 @4) 15.28 km (5:48 / km) +68m 5:41 / km
ahr:124 max:164 shoes: Brooks Adrenaline 20.2

Slow longish run with Blase. Would have been faster solo, but may have been much shorter.

Wednesday Feb 9, 2022 #

8 PM

Zwift 1:02:12 [3] 35.33 km (1:46 / km) +102m 1:44 / km

Tuesday Feb 8, 2022 #

5 PM

run 55:07 intensity: (28 @1) + (25:37 @2) + (29:00 @3) + (2 @4) 11.07 km (4:59 / km)
ahr:139 max:164 shoes: Brooks Adrenaline 20.2

First intervals session in a long time.
Hard work, slow, very soft track, unhappy left knee.

Monday Feb 7, 2022 #

5 PM

run 25:59 intensity: (12 @1) + (16:32 @2) + (9:15 @3) 5.03 km (5:10 / km)
ahr:136 max:148 shoes: Tarkine Goshawk

Short jog trying new shoes without orthotics. Knees say no, unfortunately.

Sunday Feb 6, 2022 #

3 PM

Zwift 1:50:15 [3] 58.97 km (1:52 / km) +875m 1:44 / km
shoes: Avanti Blade

TdZ stage 8.
55km, 1:42:45, 218W average, plus cooldown.

Record warm up - got pedaling 8 seconds before the ride started.

Friday Feb 4, 2022 #

3 PM

run 1:37:41 intensity: (35 @1) + (28:17 @2) + (1:03:28 @3) + (5:21 @4) 18.66 km (5:14 / km) +70m 5:08 / km
ahr:142 max:168 shoes: Brooks Adrenaline 20.2

Long run. Cooler but still very humid. Guts felt bad for the second half, so I wasn’t really drinking and suffered for it by the end.

Thursday Feb 3, 2022 #

8 PM

Zwift 1:00:23 [3] 32.44 km (1:52 / km) +514m 1:43 / km
shoes: Avanti Blade

Td. Stage 7 in 48:4x with a very slow cooldown afterwards. Built into it after having less than 2 minutes to warm up. Hilly.

Wednesday Feb 2, 2022 #

3 PM

run 40:39 intensity: (30 @1) + (11:36 @2) + (28:29 @3) + (4 @4) 7.16 km (5:40 / km) +24m 5:35 / km
ahr:143 max:161 shoes: Brooks Adrenaline 20.2

Jog to pick up the car. Temperature of 36, apparent temperature of ‘please rain before I die.’

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