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Training Log Archive: JonP

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running7 5:17:03 33.83(9:22) 54.44(5:49) 3530
  Caving1 2:15:00
  Circuits1 15:00
  Total9 7:47:03 33.83 54.44 3530

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MoTuWeThFrSaSu

Sunday Sep 10 #

4 PM

Running 28:09 [4] 2.5 mi (11:16 / mi) +600m 6:27 / mi

8.5km p/h for the sesh.

Watching Rob Krar's depressions

Saturday Sep 9 #

9 AM

Running 47:00 [3] 5.6 mi (8:24 / mi) +130m 7:50 / mi

With pads who really didn't want to go out in the rain. Sped it up towards the end when he realised he was heading home.
4 PM

Running 27:00 intensity: (14:00 @2) + (13:00 @5) 2.5 mi (10:48 / mi) +600m 6:11 / mi

13x 1mins @ speed 11

(1min off @ 6.5)

Friday Sep 8 #

12 PM

Running 30:05 [3] 4.0 km (7:31 / km) +600m 4:18 / km

Treadmill @ 8km p/h

Thursday Sep 7 #

Caving (Christmas Swallet (P9)) 2:15:00 [2]

w/ Luke and Rob. to top of 4th pitch. Really cool cave.

http://www.eldonpotholeclub.org.uk/index.php/homep...
12 PM

Running 28:00 intensity: (15:00 @2) + (13:00 @5) 4.13 km (6:47 / km) +620m 3:52 / km

13x 1min @ 11km p/h off 1min @ 6.5km p/h

should really do 14 on dinner time sessions...

not long now till Mamores.

Tuesday Sep 5 #

12 PM

Circuits 15:00 [1]

long time no do...
6 PM

Running 2:08:00 [3] 16.0 mi (8:00 / mi) +455m 7:21 / mi

DWR route modified slightly and got lost in the woods due to timber felling.

Monday Sep 4 #

12 PM

Running 28:49 [3] 3.5 km (8:14 / km) +525m 4:42 / km

treadmill easy

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