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Training Log Archive: Mal

In the 31 days ending Oct 31, 2021:

activity # timemileskm+mload
  Running17 15:20:37 120.35(7:39) 193.68(4:45) 854686.9
  Other1 4:24:19 9.99(26:28) 16.07(16:27) 943127.6
  Fell running1 2:21:58 4.83(29:22) 7.78(18:15) 94472.6
  X-Country1 54:30 7.6(7:10) 12.23(4:27) 5948.8
  Total20 23:01:24 142.77(9:41) 229.77(6:01) 2800935.9
  [1-5]20 21:14:19

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Thursday Oct 28, 2021 #

6 PM

Running 57:16 intensity: (1:02 @0) + (5:07 @1) + (10:44 @2) + (22:37 @3) + (10:09 @4) + (7:37 @5) 12.8 km (4:28 / km) +53m 4:23 / km
ahr:152 max:182

Tuesday Oct 26, 2021 #

6 PM

Running 1:14:18 intensity: (42 @0) + (11:09 @1) + (25:35 @2) + (24:59 @3) + (5:04 @4) + (6:49 @5) 14.8 km (5:01 / km) +12m 5:00 / km
ahr:146 max:187

Sunday Oct 24, 2021 #

8 AM

Other 4:24:19 intensity: (1:05:40 @0) + (2:07:53 @1) + (57:41 @2) + (13:05 @3) 16.07 km (16:27 / km) +943m 12:43 / km
ahr:112 max:160

Saturday Oct 23, 2021 #

8 AM

Running 8:52 intensity: (25 @0) + (2:58 @1) + (4:21 @2) + (1:08 @3) 1.76 km (5:02 / km) +19m 4:47 / km
ahr:129 max:149

Running 18:19 intensity: (12 @0) + (25 @1) + (21 @2) + (2:53 @3) + (4:19 @4) + (10:09 @5) 5.03 km (3:39 / km) +11m 3:36 / km
ahr:171 max:191

Running 8:56 intensity: (3:36 @1) + (4:21 @2) + (59 @3) 1.6 km (5:35 / km)
ahr:134 max:154

5 PM

Fell running 2:21:58 intensity: (28:20 @0) + (1:10:07 @1) + (42:42 @2) + (49 @3) 7.78 km (18:15 / km) +944m 11:21 / km
ahr:116 max:148

Thursday Oct 21, 2021 #

6 PM

Running 1:15:44 intensity: (43 @0) + (4:14 @1) + (21:38 @2) + (31:26 @3) + (8:34 @4) + (9:09 @5) 17.06 km (4:26 / km) +127m 4:17 / km
ahr:152 max:185

Wednesday Oct 20, 2021 #

6 PM

Running 33:00 intensity: (1:00 @0) + (7:34 @1) + (22:18 @2) + (2:08 @3) 6.64 km (4:58 / km) +59m 4:46 / km
ahr:131 max:155

Tuesday Oct 19, 2021 #

6 PM

Running 9:56 intensity: (19 @0) + (1:31 @1) + (8:06 @2) 2.02 km (4:55 / km) +19m 4:42 / km
ahr:134 max:143

Running 1:09:20 intensity: (47 @0) + (20:15 @1) + (25:22 @2) + (18:02 @3) + (4:35 @4) + (19 @5) 13.67 km (5:04 / km) +60m 4:58 / km
ahr:137 max:182

Monday Oct 18, 2021 #

7 PM

Running 44:10 intensity: (23 @0) + (5:26 @1) + (31:12 @2) + (7:09 @3) 8.81 km (5:01 / km) +40m 4:54 / km
ahr:138 max:161

Sunday Oct 17, 2021 #

9 AM

Running 1:23:06 intensity: (59 @0) + (2:12 @1) + (1:02:36 @2) + (17:19 @3) 16.8 km (4:57 / km) +71m 4:51 / km
ahr:141 max:154 shoes: Nike Infinity React Blue 2020

Easy long run up to Killingworth and back.
Got a little lost at one point but enjoyed it running through the fields

Saturday Oct 16, 2021 #

8 AM

Running 43:48 intensity: (39 @0) + (4:31 @1) + (17:41 @2) + (4:29 @3) + (8:29 @4) + (7:59 @5) 10.07 km (4:21 / km) +30m 4:17 / km
ahr:151 max:189

Whitley Bay Parkrun 17:59
Shuffle before and after.
Legs ok but lacking a bit of zip.

Thursday Oct 14, 2021 #

6 PM

Running 54:47 intensity: (51 @0) + (4:35 @1) + (14:37 @2) + (19:03 @3) + (10:15 @4) + (5:26 @5) 12.26 km (4:28 / km) +53m 4:23 / km
ahr:151 max:183

16mins tempo on the Quayside
Keeping pace with Kev in the main, nothing to much. Missing a gear from where I'd like to be. Gateshead has got very good since I've been away 12-15 guys all flying along with a few not in attendance too!

Hamstring seized up a bit on the warmdown so avoided strides.

Wednesday Oct 13, 2021 #

6 PM

Running 42:52 intensity: (19 @0) + (7:40 @1) + (31:07 @2) + (3:46 @3) 8.37 km (5:07 / km) +57m 4:57 / km
ahr:136 max:157 shoes: Nike Infinity React Blue 2020

Willington Gut and Howdon after work.
Just trying to keep it easy.

Tuesday Oct 12, 2021 #

6 PM

Running 1:11:19 intensity: (3:00 @0) + (10:48 @1) + (21:14 @2) + (26:54 @3) + (2:13 @4) + (7:10 @5) 15.24 km (4:41 / km) +65m 4:35 / km
ahr:143 max:189 shoes: Salomon Phantasm

First trip to Harriers in a looooong time.
5*1mile (c.1min) on Bakery Bank loop
Went better than expected but swimming on the last rep a little.

Monday Oct 11, 2021 #

6 AM

Running 38:26 intensity: (18 @0) + (14:09 @1) + (23:24 @2) + (35 @3) 7.25 km (5:18 / km) +20m 5:14 / km
ahr:131 max:149 shoes: Salomon Phantasm

Early doors pre-work. Got a little misplaced in Walker.
Couple of hill sprints and strides.

Sunday Oct 10, 2021 #

1 PM

X-Country warm up/down 15:50 intensity: (15 @0) + (1:56 @1) + (8:40 @2) + (4:59 @3) 2.41 km (6:35 / km) +12m 6:25 / km
ahr:140 max:155 shoes: VJ Irocs

Before the race.

Walk back to the car in Hadston afterwards instead of cooldown.

X-Country 38:40 intensity: (19 @1) + (12 @2) + (1:24 @3) + (6:18 @4) + (30:27 @5) 9.83 km (3:56 / km) +47m 3:51 / km
ahr:180 max:190 shoes: VJ Irocs

Druridge Bay NEHL
Went ok, the last 8mins felt tough.

Saturday Oct 9, 2021 #

5 PM

Running 27:05 intensity: (14 @0) + (14 @1) + (7:40 @2) + (18:30 @3) + (27 @4) 5.6 km (4:50 / km) +30m 4:42 / km
ahr:148 max:165 shoes: Nike Infinity React Blue 2020

Thought XC was today, so a bit of a waste of a day. God out in the evening.

Wednesday Oct 6, 2021 #

6 PM

Running 1:01:28 intensity: (22 @0) + (1:08 @1) + (18:41 @2) + (39:42 @3) + (1:35 @4) 12.5 km (4:55 / km) +49m 4:49 / km
ahr:147 max:168 shoes: Nike Infinity React Blue 2020

A lap of the Rising Sun in the dark. Felt ok

Monday Oct 4, 2021 #

6 PM

Running 51:29 intensity: (31 @0) + (2:38 @1) + (22:07 @2) + (26:05 @3) + (8 @4) 10.2 km (5:03 / km) +54m 4:55 / km
ahr:144 max:162 shoes: Nike Pegasus 37

Easy around Howdon and the Coast Road.
Strides thrown in.

Saturday Oct 2, 2021 #

8 AM

Running 2:30 intensity: (4 @0) + (1:23 @1) + (1:03 @2) 0.51 km (4:52 / km) +5m 4:39 / km
ahr:127 max:142

Wu

Running 39:24 intensity: (25 @1) + (13 @2) + (1:40 @3) + (26:02 @4) + (11:04 @5) 10.0 km (3:56 / km) +21m 3:54 / km
ahr:172 max:185

Whitley Bay Parkrun with 5km tempo

Running 4:32 intensity: (3:50 @1) + (42 @2) 0.7 km (6:27 / km)
ahr:125 max:133

Wd - Calf paggered again.

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