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Training Log Archive: Thompass

In the 7 days ending Nov 15, 2020:

activity # timemileskm+m
  Easy Run6 4:55:19 32.43(9:06) 52.19(5:40) 837
  Strength3 3:00:00
  Long Run1 1:45:05 11.22(9:22) 18.06(5:49) 309
  Quality Run2 1:27:03 11.32(7:41) 18.22(4:47) 412
  Total10 11:07:27 54.97 88.47 1558
  [1-5]7 8:07:27

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MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

12 PM

Long Run 1:45:05 intensity: (25:26 @1) + (1:17:47 @2) + (1:52 @3) 18.06 km (5:49 / km) +309m 5:22 / km
ahr:136 max:155 shoes: Inov8 Mudclaw 300

Nailed the plan this week, except I try to undershoot my plan so had to reel back the long run to keep things consistent.

Saturday Nov 14, 2020 #

10 AM

Easy Run 12:22 intensity: (5:58 @1) + (6:24 @2) 2.25 km (5:30 / km)
ahr:128 max:143 shoes: Inov8 Mudclaw 300

Quality Run 47:03 intensity: (46 @1) + (8:22 @2) + (4:58 @3) + (32:57 @4) 8.56 km (5:30 / km) +412m 4:26 / km
ahr:168 max:185 shoes: Inov8 Mudclaw 300

Fun times on the old crags. Was surprised to find that there was a youth CC race going on today and had to shift the usual route a little. I also wasn't ready when the group started so started 10-15 seconds late.

Easy Run 15:28 intensity: (4:00 @1) + (10:32 @2) + (56 @3) 2.34 km (6:37 / km) +48m 6:00 / km
ahr:136 max:158 shoes: Inov8 Mudclaw 300

Friday Nov 13, 2020 #

5 PM

Easy Run 45:46 intensity: (23:29 @1) + (21:46 @2) + (23 @3) + (8 @4) 7.66 km (5:58 / km) +135m 5:29 / km
ahr:129 max:170 shoes: Brooks Ravenna 10

6 PM

Strength 1:00:00 [0]

Thursday Nov 12, 2020 #

6 PM

Easy Run 1:19:29 intensity: (22:31 @1) + (42:20 @2) + (7:40 @3) + (6:58 @4) 14.8 km (5:22 / km) +213m 5:01 / km
ahr:137 max:179 shoes: Inov8 Mudclaw 300

Orienteering on Craigmillar golf course, decent map and got some okay pace going, good fun times. Had another 50 minutes to do after which took ages.
C • 50 minutes 4

Wednesday Nov 11, 2020 #

8 AM

Strength 1:00:00 [0]

1 PM

Easy Run 1:09:31 intensity: (17:43 @1) + (43:08 @2) + (8:40 @3) 12.44 km (5:35 / km) +260m 5:04 / km
ahr:137 max:162 shoes: Inov8 Mudclaw 300

Saw Peter from Bake-Off again

Tuesday Nov 10, 2020 #

11 AM

Easy Run 12:27 intensity: (7:55 @1) + (4:32 @2) 2.46 km (5:03 / km)
ahr:125 max:138 shoes: Inov8 Mudclaw 300

Quality Run 40:00 intensity: (54 @1) + (4:19 @2) + (2:31 @3) + (32:16 @4) 9.66 km (4:08 / km)
ahr:172 max:186 shoes: Inov8 Mudclaw 300

The top bit before the descent is quite tough to get through, takes a chunk of energy every time you got it. Another mid-day one today, 3x8 + 2x4. Felt cream-crackered after

Easy Run 14:58 intensity: (1:54 @1) + (12:30 @2) + (34 @3) 2.48 km (6:02 / km) +48m 5:30 / km
ahr:140 max:154 shoes: Inov8 Mudclaw 300

Monday Nov 9, 2020 #

12 PM

Easy Run 45:18 intensity: (19:18 @1) + (23:34 @2) + (2:26 @3) 7.75 km (5:51 / km) +133m 5:23 / km
ahr:131 max:157 shoes: Brooks Ravenna 10

Easy breezy
6 PM

Strength 1:00:00 [0]

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