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Training Log: Roger G

In the last 7 days:

activity # timemileskm+m
  Running Road / Track4 5:06:51 37.25(8:14) 59.96(5:07) 718
  Walk3 3:07:44 8.85(21:12) 14.25(13:11) 107
  Running1 2:02:02 10.72(11:23) 17.26(7:04) 243
  Intervals1 44:24 5.79(7:40) 9.32(4:46) 153
  Total7 11:01:01 62.62(10:33) 100.78(6:34) 1221
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TuWeThFrSaSuMo

Sunday Feb 19 #

5 PM

Running Road / Track 1:28:33 intensity: (21 @1) + (2:41 @2) + (31:52 @3) + (53:39 @4) 18.61 km (4:45 / km) +153m 4:34 / km
ahr:139 max:153 shoes: Brooks Ghost 8 - 2016

Saturday Feb 18 #

8 AM

Running 2:02:02 intensity: (3:42 @1) + (48:19 @2) + (1:08:52 @3) + (1:09 @4) 17.26 km (7:04 / km) +243m 6:36 / km
ahr:120 max:145

12 PM

Walk 46:22 [3] 3.42 km (13:33 / km) +93m 11:56 / km
shoes: Solomon Hiking Boots

Friday Feb 17 #

10 AM

Walk 1:23:22 [1] 6.16 km (13:32 / km) +8m 13:26 / km
shoes: Solomon Hiking Boots

Thursday Feb 16 #

12 PM

Running Road / Track 2:18:31 intensity: (16 @1) + (5:50 @2) + (57:24 @3) + (1:15:01 @4) 27.09 km (5:07 / km) +332m 4:49 / km
ahr:138 max:156 shoes: Brooks Ghost 8 - 2016

Lovely sunny long run on Islay. From house to Port Ellen and then past Laphroaig and Ardbeg Distilleries following coast north. Decent pace on road helped by a nice tail wind up to 21km - 1h 42 for half and then much slower as the path on the map turned into bog.

12 degrees so felt very warm with lots wildlife to spot including seals and deer.

Wednesday Feb 15 #

3 PM

Walk 58:00 [3] 4.66 km (12:26 / km) +6m 12:22 / km
shoes: Solomon Hiking Boots

The Strand Islay

Running Road / Track 1:06:44 intensity: (22 @1) + (2:57 @2) + (48:31 @3) + (14:54 @4) 12.16 km (5:29 / km) +186m 5:06 / km
ahr:133 max:158

Islay - out from holiday house to the American monument. Very gloomy / dark on way home. Stunning sea cliffs and views at the monument.

Tuesday Feb 14 #

12 PM

Running Road / Track 13:03 intensity: (24 @1) + (40 @2) + (1:17 @3) + (10:42 @4) 2.09 km (6:15 / km) +47m 5:37 / km
ahr:145 max:156

Intervals 44:24 intensity: (2 @1) + (1:21 @2) + (15:18 @3) + (25:16 @4) + (2:27 @5) 9.32 km (4:46 / km) +153m 4:24 / km
ahr:143 max:162 shoes: Brooks Ghost 8 - 2016

Usual 6 * 1km intervals on the Langside road.

4.19
4.12
5.21
3.47
3.48
3.40

Average 4.11 vs. 4.10 last time but extra 20m climb as started further down the hill

Strong easterly tail wind up the langside road so faster up but harder work on the way back even with downhill.

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