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Training Log: Sludo

In the last 7 days:

activity # timemileskm+m
  Running6 3:33:25 28.1(7:36) 45.23(4:43) 467
  Total6 3:33:25 28.1(7:36) 45.23(4:43) 467
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Thursday Nov 30 #

7 PM

Running 33:58 intensity: (1:25 @1) + (2:29 @2) + (24:18 @3) + (5:46 @4) 7.02 km (4:50 / km) +100m 4:31 / km
ahr:154 max:173

Wednesday Nov 29 #

Note

Was feeling too confident of passing the center parcs immunity challenge for the first time in 3 years... sore throat this am so skipped running but feeling broadly OK otherwise.

Tuesday Nov 28 #

Note

7.8km. below freezing and everyone frozen so sacked off intervals as thought it was asking for trouble. tough work still though.
8 PM

Running 18:04 intensity: (3:05 @1) + (2:58 @2) + (7:43 @3) + (4:18 @4) 3.68 km (4:55 / km) +93m 4:21 / km
ahr:148 max:169

Monday Nov 27 #

7 AM

Running 39:59 intensity: (4:25 @1) + (3:36 @2) + (30:31 @3) + (1:27 @4) 8.86 km (4:31 / km) +95m 4:17 / km
ahr:151 max:166 shoes: Inov8 Trailton 290 #2

Shuffle to pines. Was very wet and gritty by the end.

Great hols at cp as always and no killer diseases contracted yet!

Saturday Nov 25 #

8 AM

Running 20:07 intensity: (4:19 @1) + (5:29 @2) + (9:13 @3) + (1:06 @4) 4.14 km (4:52 / km) +41m 4:38 / km
ahr:143 max:172 shoes: Inov8 Trailton 290 #2

To the parkrun. Cold. Numb hands!
9 AM

Running 18:45 [5] 5.0 km (3:45 / km) +50m 3:34 / km
shoes: Inov8 Trailton 290 #2

Parkrun sherwood pines.
Probably my second favourite parkrun after FW.
Since I've been here 5 years or so ago seems to have exploded. About 250 folks when it was maybe 80-100 before and no dogs to trip over. Also a santa and donkey (?) Plus a chocolate to finish.
Anyhow, the running bit was fun and I seemed to pace it well, though did get chicked for the first time at parkrun. A good other few battles.
1845 about 10s slower than my pb when I was in late 20s.

Very glad I dragged myself out for this as always a great way to start the day.

Running 20:00 [1] 4.1 km (4:53 / km)
shoes: Inov8 Trailton 290 #2

Shuffle back to cp. Feeling it.

Friday Nov 24 #

10 AM

Running 1:02:32 intensity: (1:50 @1) + (2:34 @2) + (25:28 @3) + (26:09 @4) + (6:31 @5) 12.43 km (5:02 / km) +88m 4:52 / km
ahr:161 max:184 shoes: Inov8 Trailton 290 #2

Felt totally flat for this, urgh. Mooch around thieves. Took ages to get going. Lots of people and dogs. Nice weather out.

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