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Training Log: JonP

In the last 7 days:

activity # timemileskm+ft
  Running6 3:01:43 21.64(8:24) 34.83(5:13) 2260
  Stretching7 2:09:00
  TreadHill2 1:47:30 11.2(9:36) 18.02(5:58) 5010
  SingleSpeed2 1:16:46
  GYM2 1:00:00
  Core3 30:00
  Total19 9:44:59 32.84 52.85 7270
  [1-5]13 7:35:59
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SuMoTuWeThFrSa

Friday Feb 23 #

Stretching 15:00 [0]

2 PM

Running 47:43 [2] 5.0 mi (9:33 / mi) +436ft 8:49 / mi

1km walk up a carriage-way hard shoulder and a hike through brambles with the dog on my shoulders that’s all before I started. Jog around some tracks in Monsanto before dropping down to Mims uni.
7 PM

Running 23:34 [2] 3.1 mi (7:36 / mi) +115ft 7:21 / mi

Jog down to Bobadela and back via Ecoparque.
8 PM

Core 10:00 [1]

Thursday Feb 22 #

8 AM

Running 26:00 [2] 3.1 mi (8:23 / mi) +217ft 7:52 / mi

Jog out to get a coffee, not planned but had to move dad in laws motor so spurred on. Paddy in tow
9 AM

Stretching 20:00 [0]

Core 10:00 [1]

3 PM

GYM (Legs) 25:00 [2]

TreadHill 49:07 [3] 5.0 mi (9:49 / mi) +1729ft 7:24 / mi

2miles @ 1%
2miles @ 15%
1mile @ 1%
7 PM

Stretching 8:00 [0]

Wednesday Feb 21 #

4 PM

SingleSpeed 41:00 [2]

The ride back was a struggle! Stopped for a come at the top of the hill. Really do need to find somewhere else to lock bike up rather than hanging from a lamppost!
5 PM

Running 33:00 [3] 4.0 mi (8:15 / mi) +1001ft 6:40 / mi

Up from Vialonga on first of my BIKE/run/bike

Didn’t push stupid and was nice to let go a bit on the downhill even if the in-soles in my new inov8s decided to try and fly away! Managed a 5.59mile too...
6 PM

Stretching 20:00 [0]

Tuesday Feb 20 #

Stretching 26:00 [0]

9 AM

Running 26:00 [2] 3.1 mi (8:23 / mi) +295ft 7:42 / mi

Explored a new park w/ Pads. Already baking hot - 20 degrees at noon.
5 PM

TreadHill 58:23 [4] 6.2 mi (9:25 / mi) +3281ft 6:16 / mi

10km @ 10% this was a toughie today. 9miles for the day, feeling good

Monday Feb 19 #

Note

Went to see Pedro Namora today to have a gander at the knee
11 AM

GYM 35:00 [2]

Chest - upping the weight

Core 10:00 [1]

2 PM

SingleSpeed 35:46 [3]

Along the bottom road avg.17.7mph
8 PM

Stretching 20:00 [0]

Sunday Feb 18 #

6 PM

Running 25:26 [1] 3.34 mi (7:37 / mi) +197ft 7:13 / mi

An actual run! No knee pain!
7 PM

Stretching 20:00 [0]

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