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Training Log Archive: Mal

In the 7 days ending Aug 22, 2021:

activity # timemileskm+mload
  Running6 3:44:01 31.26(7:10) 50.3(4:27) 239170.7
  Cycling1 39:46 12.44(3:12) 20.02(1:59) 5229.3
  S and C1 20:002.0
  Total8 4:43:47 43.7 70.33 291202.0
  [1-5]8 4:23:06

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MoTuWeThFrSaSu

Sunday Aug 22, 2021 #

9 AM

Running 25:06 intensity: (27 @0) + (8:17 @1) + (15:59 @2) + (23 @3) 5.06 km (4:58 / km) +39m 4:47 / km
ahr:132 max:147 shoes: Nike Infinity React Blue 2020

EZ along the foggy South Shields coast.

Legs a bit stiff

Saturday Aug 21, 2021 #

8 AM

Running 12:11 intensity: (13 @0) + (50 @1) + (3:30 @2) + (7:35 @3) + (3 @4) 2.56 km (4:46 / km) +12m 4:40 / km
ahr:147 max:162 shoes: Salomon Phantasm

Wu

Running race 36:19 intensity: (3 @0) + (18 @1) + (8 @2) + (1:33 @3) + (4:38 @4) + (29:39 @5) 10.1 km (3:36 / km)
ahr:178 max:186 shoes: Salomon Phantasm

Try on the Tyne 10k

1st. Bit of a solo effort but coached over the line by Matty Hynes on the lead bike.

Running 5:42 intensity: (37 @1) + (3:19 @2) + (1:46 @3) 1.02 km (5:34 / km) +6m 5:25 / km
ahr:140 max:151

Wd shuffle back to the office for a shower.
Drenched
6 PM

Cycling 39:46 intensity: (32 @0) + (1:45 @1) + (19:05 @2) + (17:08 @3) + (1:16 @4) 20.02 km (1:59 / km) +52m 1:58 / km
ahr:143 max:168

Test spin on the new stallion.

Love it.

Friday Aug 20, 2021 #

7 AM

S and C (Stretch) 20:00 intensity: (17:28 @0) + (2:32 @3)
ahr:45 max:74

Thursday Aug 19, 2021 #

8 AM

Running 34:21 intensity: (27 @0) + (5:54 @1) + (25:17 @2) + (2:43 @3) 7.05 km (4:52 / km) +26m 4:47 / km
ahr:136 max:152 shoes: Nike Pegasus 37

ITW

Wednesday Aug 18, 2021 #

7 AM

Running 47:47 intensity: (22 @0) + (59 @1) + (4:15 @2) + (25:50 @3) + (15:57 @4) + (24 @5) 11.26 km (4:15 / km) +101m 4:04 / km
ahr:156 max:178 shoes: Salomon Phantasm

Tynemouth and Royal Quays with JB pre-work.

Dip in the sea to finish!

Tuesday Aug 17, 2021 #

7 PM

Running 28:48 intensity: (32 @0) + (1:31 @1) + (18:41 @2) + (8:04 @3) 6.26 km (4:36 / km) +30m 4:29 / km
ahr:140 max:152 shoes: Nike Pegasus 37

Easy Tynemouth

Monday Aug 16, 2021 #

8 AM

Running 33:47 intensity: (37 @0) + (7:38 @1) + (20:52 @2) + (4:40 @3) 7.0 km (4:50 / km) +26m 4:44 / km
ahr:135 max:153 shoes: Nike Infinity React Blue 2020

ITW

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