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Training Log: Lexc

In the last 7 days:

activity # timemileskm+mload
  Running8 7:51:15 63.71(7:24) 102.54(4:36) 595198.0
  S & C2 1:30:00
  Total10 9:21:15 63.71 102.54 595198.0
  [1-5]8 7:51:15
«
2:05
0:00
ThFrSaSuMoTuWe

Wednesday May 27 #

10 AM

Running 40:00 intensity: (33:35 @1) + (6:25 @2) 8.4 km (4:46 / km) +50m 4:37 / km
ahr:144 max:158

Tuesday May 26 #

1 PM

Running 16:58 [1] 3.35 km (5:04 / km)
ahr:130 max:147

Running 8:03 intensity: (4:32 @1) + (3:02 @2) + (29 @3) 1.71 km (4:42 / km) +2m 4:40 / km
ahr:149 max:174

Running 40:01 intensity: (16 @1) + (42 @2) + (14:48 @3) + (24:15 @4) 11.57 km (3:27 / km) +4m 3:27 / km
ahr:180 max:190

Running 8:01 intensity: (4:00 @1) + (3:09 @2) + (52 @3) 1.6 km (5:00 / km) +3m 4:58 / km
ahr:151 max:179

Running 15:24 intensity: (14:58 @1) + (26 @2) 3.01 km (5:07 / km) +23m 4:56 / km
ahr:140 max:154

Monday May 25 #

9 AM

Running 40:10 intensity: (21:48 @1) + (18:22 @2) 9.27 km (4:20 / km) +26m 4:16 / km
ahr:151 max:167 shoes: Saucony Triumph 17

Easy morning around the meadows in the sun. Enjoying the legs feeling good sun roasty toasty.
5 PM

S & C 45:00 [0]

6 PM

Running 40:02 intensity: (36:03 @1) + (3:59 @2) 8.22 km (4:52 / km) +105m 4:34 / km
ahr:140 max:160 shoes: Saucony Triumph 17

Easy CGC. Nice.

Sunday May 24 #

10 AM

Running long 1:45:12 intensity: (1:00:30 @1) + (42:30 @2) + (2:12 @3) 21.63 km (4:52 / km) +170m 4:41 / km
ahr:147 max:175 shoes: Saucony Triumph 17

Couple of orienteering mapruns on PGC and Craigmillar was pretty good fun. Took them a little harder than easy and then easy jogging inbetween. MP’d apparently I’m Craigmillar despite all my circles going green raging!!

Saturday May 23 #

11 AM

Running warm up/down 16:32 intensity: (16:12 @1) + (20 @2) 3.25 km (5:05 / km) +5m 5:02 / km
ahr:138 max:153 shoes: Saucony Triumph 17

Running tempo 10:03 intensity: (29 @1) + (44 @2) + (4:46 @3) + (4:04 @4) 2.87 km (3:30 / km)
ahr:176 max:189 shoes: Saucony Havok XC 2

Primer. 2 x 2mins [30s] - 4mins [1min] float

Running intervals 30:02 intensity: (1:56 @1) + (10:05 @2) + (10:15 @3) + (7:46 @4) 7.45 km (4:02 / km) +6m 4:01 / km
ahr:170 max:190 shoes: Saucony Havok XC 2

10 x 1:30 on/off.

Pretty windy and wild out but got moving okay with the brother feeling relaxed and comfortable. Lovely stuff. Progressed nicely with paces as the reps went on.

On the grass.

Running 8:06 intensity: (5:09 @1) + (2:42 @2) + (15 @3) 1.26 km (6:27 / km) +2m 6:24 / km
ahr:143 max:171 shoes: Saucony Havok XC 2

6 x 10s strides

Running warm up/down 14:49 intensity: (14:45 @1) + (4 @2) 3.01 km (4:55 / km) +22m 4:45 / km
ahr:137 max:153 shoes: Saucony Triumph 17

Friday May 22 #

Note
(rest day)

Keeping it low key x
5 PM

S & C 45:00 [0]

Preferred 4 sets to the surprise plank

Thursday May 21 #

9 AM

Running 38:31 intensity: (23:52 @1) + (14:39 @2) 7.52 km (5:07 / km) +146m 4:40 / km
ahr:145 max:166 shoes: Saucony Triumph 17

Easy CGC morning.
5 PM

Running 39:21 intensity: (37:18 @1) + (2:03 @2) 8.4 km (4:41 / km) +30m 4:36 / km
ahr:138 max:159 shoes: Saucony Triumph 17

Easy meadows with the broski

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