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Training Log: andfall

In the last 7 days:

activity # timemileskm+m
  Running7 8:20:11 52.18(9:35) 83.98(5:57) 4250
  S&C3 1:55:00
  HIll Walk/Run1 1:08:21 4.72(14:29) 7.59(9:00) 908
  Cycling1 30:17 6.27(4:50) 10.09(3:00) 115
  Total11 11:53:49 63.17 101.66 5273
  [1-5]8 9:56:03
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FrSaSuMoTuWeTh

Wednesday Sep 19 #

6 AM

Running 11:35 intensity: (1:49 @1) + (9:46 @2) 2.02 km (5:44 / km) +16m 5:32 / km
ahr:117 max:134 shoes: NewB1080#3

12 PM

S&C 55:00 [0]

6 PM

Running 1:05:03 intensity: (44 @1) + (38:48 @2) + (12:31 @3) + (9:54 @4) + (3:06 @5) 14.16 km (4:36 / km) +119m 4:25 / km
ahr:133 max:167 shoes: NewB1080#3

4k wu, followed by 6k progression, then 4k wd with some strides.

Tuesday Sep 18 #

5 PM

Running 20:05 intensity: (3 @0) + (55 @1) + (18:48 @2) + (19 @3) 4.01 km (5:00 / km) +38m 4:47 / km
ahr:121 max:137 shoes: NewB1080#3

Running (Hills) 1:23:15 intensity: (22 @0) + (6:35 @1) + (24:38 @2) + (30:56 @3) + (14:49 @4) + (5:55 @5) 11.14 km (7:29 / km) +1091m 5:01 / km
ahr:137 max:168 shoes: Saucony P7

9 PM

S&C 15:00 [0]

Monday Sep 17 #

12 PM

S&C 45:00 [0]

5 PM

Running 1:03:54 intensity: (30 @1) + (36:49 @2) + (7:28 @3) + (12:18 @4) + (6:49 @5) 14.03 km (4:33 / km) +115m 4:23 / km
ahr:136 max:169 shoes: NewB1080#3

4 x 5 min tempo (with bag) - put a fair bit of effort in for not a lot of pace - feeling tired and rusty. Probably the first flat interval-type session I've done since January. Also being cautious not to stride out too hard.

Sunday Sep 16 #

9 AM

Cycling 30:17 intensity: (2 @0) + (7:28 @1) + (18:28 @2) + (4:11 @3) + (8 @4) 10.09 km (3:00 / km) +115m 2:50 / km
ahr:120 max:151

3 PM

Running (Hills) 1:15:50 intensity: (9 @0) + (9:05 @1) + (36:51 @2) + (28:57 @3) + (48 @4) 10.32 km (7:21 / km) +863m 5:11 / km
ahr:128 max:154 shoes: Saucony P7

Saturday Sep 15 #

10 AM

Running (Hills) 2:43:17 intensity: (29 @0) + (4:28 @1) + (58:50 @2) + (56:47 @3) + (23:04 @4) + (19:39 @5) 24.84 km (6:34 / km) +1974m 4:42 / km
ahr:139 max:183 shoes: Mudclaw 300 #2

Was thinking of doing a tempo effort around the skyline but was tired from the start so just did a steady effort. Missed out South Black and Hare Hill so didn't keep Helen waiting too long.

Friday Sep 14 #

5 PM

Running 17:12 intensity: (38 @1) + (13:52 @2) + (2:42 @3) 3.46 km (4:58 / km) +36m 4:44 / km
ahr:126 max:141 shoes: NewB1080#3

HIll Walk/Run 1:08:21 intensity: (1:41 @0) + (1:41 @1) + (26:54 @2) + (32:06 @3) + (5:59 @4) 7.59 km (9:00 / km) +908m 5:38 / km
ahr:132 max:159 shoes: Inov8 XT212#4

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