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Training Log Archive: JonP

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running6 5:29:37 42.2(7:49) 67.92(4:51) 1298
  SingleSpeed1 46:00
  TreadHill1 43:45 4.0(10:56) 6.44(6:48) 609
  Stretching6 39:00
  GYM1 35:00
  Core3 21:00
  Total13 8:34:22 46.2 74.35 1907
  [1-5]12 7:59:22

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MoTuWeThFrSaSu

Sunday Apr 22 #

Stretching 4:00 [3]

7 PM

Running 54:04 [4] 8.0 mi (6:45 / mi) +113m 6:28 / mi

Down to expo and back. Flat running feeling easy tho the bottom of My feet get hot!

Saturday Apr 21 #

Running 47:18 [3] 6.2 mi (7:38 / mi) +78m 7:21 / mi

With dog from expo. Down past the climbing wall and back. Then 2hrs of waiting about in the sun...

Stretching 5:00 [0]

Friday Apr 20 #

Stretching 10:00 [0]

Core 6:00 [1]

GYM (Chest) 35:00 [2]

5 PM

Running 50:00 [3] 6.5 mi (7:42 / mi) +189m 7:03 / mi

Thursday Apr 19 #

Core 5:00 [1]

After the ride back.

Stretching 5:00 [0]

4 PM

SingleSpeed 46:00 [2]

To and from Vialonga
5 PM

Running 40:00 [3] 4.0 mi (10:00 / mi) +315m 8:02 / mi

Up Vialonga and back. Topless for most. Had to cover shoulders to stop from burnout. Super easy pace mainly walking the ups.

Wednesday Apr 18 #

Core 10:00 [1]

Stretching 10:00 [0]

6 PM

Running 1:30:15 [3] 11.3 mi (7:59 / mi) +310m 7:22 / mi

run along the 'poo' river thats rather more pleasant than it sounds. headed over to Bairro vale do MTE. and dropped down the 28 days later road. and headed back up and reversed. Took the climbs at a walk and the pace along the bottom was easy. Switched off on the return and overshot the track back. Passed a runner and ran back with him for a bit although I think i may have been going too quick for him...

Tuesday Apr 17 #

Note

A geology lesson with the SPE (Crispim e Rui?) checking out some caves and photographing. Left at 9:30 back at 7:30. 25 degrees when leaving.
9 PM

TreadHill 43:45 [3] 4.0 mi (10:56 / mi) +609m 7:26 / mi

Pretty tired and the beer and the Cave do Vihno at o lanche probably didn’t help much...

3km @ 10%
2km @ 15%

1.4km flat...

Sweatfest

Monday Apr 16 #

Stretching 5:00 [0]

7 PM

Running 48:00 [3] 6.2 mi (7:45 / mi) +293m 6:45 / mi

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