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Training Log: Purko

In the last 7 days:

activity # timemileskm+m
  Running7 8:11:05 47.56(10:19) 76.55(6:25) 3021
  Cycling2 3:40:44 57.3(15.6/h) 92.22(25.1/h) 924
  S & C1 1:00:00
  Total10 12:51:49 104.87 168.76 3945
  [1-5]9 11:31:36
averages - sleep:8.1
«
2:35
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TuWeThFrSaSuMo

Monday Feb 27 #

7 AM

Running 23:12 intensity: (18 @0) + (5:01 @1) + (2:51 @2) + (14:20 @3) + (42 @4) 4.16 km (5:35 / km) +33m 5:22 / km
ahr:149 max:168 slept:8.5 shoes: Saucony Jazz 17

Pre breaky easy

Sunday Feb 26 #

10 AM

Running 2:25:14 intensity: (11 @0) + (34:20 @1) + (55:47 @2) + (54:56 @3) 18.61 km (7:48 / km) +1325m 5:45 / km
ahr:142 max:159 slept:7.5 shoes: MM Cheviot 3

Soggy soggy Pentlands
Very damp underfoot due to all the snow melt and rain over the last few days. Did a couple of routes I hadn't done before... probably won't do them again. Turnhouse from the reservoir was a heathery slog... good training for Stuc! Missed out the top of Allermuir, dropped too far down and had a couple of steep gullies to get across. Pretty epic on top of Capelaw with a strong crosswind and rain

Saturday Feb 25 #

10 AM

Cycling 2:35:44 intensity: (4:23 @0) + (1:34:19 @1) + (45:39 @2) + (11:23 @3) 66.49 km (25.6 kph) +415m
ahr:127 max:158 slept:9.0

Flying down the coast until I turned around. Terrifying cycling back toward Tranent on a 60mph road with an strong crosswind

Friday Feb 24 #

6 AM

Running 58:25 intensity: (44 @0) + (56:38 @1) + (1:03 @2) 10.5 km (5:34 / km) +171m 5:09 / km
ahr:120 max:138 slept:8.0 shoes: Saucony Jazz 17

Easy pre presentation plod, watching the sunrise
4 PM

Cycling 1:05:00 intensity: (7:25 @0) + (43:39 @1) + (13:34 @2) + (22 @3) 25.73 km (23.8 kph) +509m
ahr:122 max:150

Easy hour round the seat

Thursday Feb 23 #

6 AM

Running 10:29 [1] 2.0 km (5:14 / km) +22m 4:58 / km
shoes: Saucony Jazz 17

7 AM

S & C 1:00:00 [0]
slept:7.0

HC good now with some 1 to 1 coaching as everyone else has vanished
35/40/45 then Steve went up to 50, which was too much, but did 3 reps of 47.5.
Bul: 45
Press up: 20, 20, 22.5
11 AM

Running 10:54 intensity: (10:48 @1) + (6 @2) 1.93 km (5:38 / km) +41m 5:06 / km
ahr:127 max:135 shoes: Saucony Jazz 17

Running 42:45 intensity: (5:40 @0) + (11:12 @1) + (3:58 @2) + (8:57 @3) + (12:26 @4) + (32 @5) 7.53 km (5:41 / km)
ahr:141 max:175 shoes: Saucony Jazz 17

Exos treadmill test
First was a sub-max test, 14 mins of slowly increasing intensity.
Next did a threshold session, 3 x 5mins
Few little pains from being unused to running on a treadmill, but otherwise surprisingly alright

Wednesday Feb 22 #

10 AM

Running 2:02:52 intensity: (45 @0) + (1:12:50 @1) + (39:06 @2) + (10:11 @3) 19.17 km (6:25 / km) +851m 5:15 / km
ahr:132 max:158 slept:8.0 shoes: Inov8 X-Talon 212

Easy 2 on the seat as Doris is too strong to go cycling. Very sunny and windy

Tuesday Feb 21 #

12 PM

Running 1:17:14 intensity: (47 @0) + (52:12 @1) + (4:36 @2) + (9:55 @3) + (9:44 @4) 12.64 km (6:06 / km) +579m 4:58 / km
ahr:134 max:177 slept:8.5 shoes: Inov8 X-Talon 212

6x3min (3min) hills. Windy af

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