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Training Log Archive: Thraws

In the 7 days ending Dec 22, 2013:

activity	#	time	miles		km		+m
Walk	1	3:00:00	9.32	(19:19)	15.0	(12:00)	300
Cycling	1	1:05:00	13.67	(4:45)	22.0	(2:57)
Trail run	1	1:00:00	7.46	(8:03)	12.0	(5:00)
Warm up	1	15:00	1.86	(8:03)	3.0	(5:00)
Recovery	1	14:40	1.99	(7:23)	3.2	(4:35)
Warm down	1	10:00	1.24	(8:03)	2.0	(5:00)
Intervals	1	9:20	1.49	(6:16)	2.4	(3:53)
Total	4	5:54:00	37.03	(9:34)	59.6	(5:56)	300

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Sunday Dec 22, 2013 #

11 AM

Walk (Round Washington) 3:00:00 [3] 15.0 km (12:00 / km) +300m 10:55 / km

Brisk walk with Jan from Chantry Post via North Farm, Pest House, Chanctonbury Ring. Strong headwind during second half so got a bit chilly.

Saturday Dec 21, 2013 #

9 AM

Trail run (Duncton loop) 1:00:00 [3] 12.0 km (5:00 / km)

Time and distance are approx. Saturday run with Flyers through Burton Mill, Coates, Sutton and Barlavington. Didn't know the way so had to let others catch up occasionally. Weather was atrocious but run was a delight.

Friday Dec 20, 2013 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Shortest day? Was very dark.

Tuesday Dec 17, 2013 #

7 PM

Warm up (Intervals) 15:00 [3] 3.0 km (5:00 / km)

Intervals (Billingshurst) 9:20 [5] 2.4 km (3:53 / km)

Jan's Flyers session. 8 x approx 300 metre hill rep, with easy recovery. Really good well-lit cycle path with steady climb apart from last 50 metres.

Recovery 14:40 [3] 3.2 km (4:35 / km)

Warm down 10:00 [3] 2.0 km (5:00 / km)

Back felt extremely vulnerable on hard efforts, but took ibuprofen before and after. Otherwise good, and could probably have done ten more minutes.

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