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Training Log Archive: JonP

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running5 8:04:51 39.86(12:10) 64.15(7:33) 3227
  SingleSpeed2 2:29:00
  Climbing1 1:00:00
  TreadHill1 29:52 3.1(9:38) 4.99(5:59) 500
  Total9 12:03:43 42.96 69.14 3727

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Sunday Apr 29 #

8 AM

Running 3:05:00 [3] 13.3 mi (13:55 / mi) +1430m 10:26 / mi

Com Rui na ‘Arrábida-vertical’...

A 300m climb through the woods to a mile or so on tarmac downhill with awesome views, short blast through more woods then either to cave entrance or small beach depending on variant. Back up to the col is a 400m climb which makes it 700m in just over 6.5mile once back near the car.

Repeated twice. 1st rep easyish with Rui, second rep took the pace a bit but nowt spectacular. Maybe 15mins up on Rui.

Time a guess on stats from Rui’s phone.

Saturday Apr 28 #

6 PM

Running 46:57 [4] 7.0 mi (6:42 / mi) +130m 6:20 / mi

Just wanted to get out first mile was steady then hit the lower track at a quick but comfortable pace and ticked off some miles. Hit 4miles at 26.15 so knew I was well under 7min pace which was cool. Power hiked the climb out of the valley and easyish up to the pit stop cafe. Took the down hill quick but not hard.

Friday Apr 27 #

SingleSpeed 48:00 [2]

Pottering about
4 PM

Running 28:54 [3] 2.36 mi (12:15 / mi) +350m 8:23 / mi

Some easy hill reps power hiking the ups. 80 cent beer afterwards at the truck stop.

Thursday Apr 26 #

8 PM

TreadHill 29:52 [4] 3.1 mi (9:38 / mi) +500m 6:25 / mi

Wednesday Apr 25 #

9 AM

Running 2:46:00 [2] 10.7 mi (15:31 / mi) +1093m 11:47 / mi

Acima da saddle pelo rep na Arrábida com Rui.

Mas...

400m blast up to the highest point up some awesome slabs. Sightseeing mainly and being guided.

Tuesday Apr 24 #

3 PM

Running 58:00 [2] 6.5 mi (8:55 / mi) +224m 8:04 / mi

Monday Apr 23 #

SingleSpeed 1:41:00 [2]

To pink street. Climbing wall then back home
4 PM

Climbing 1:00:00 [2]

Mincing at vertigo. Second outing this year

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