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Training Log Archive: Lexc

In the 7 days ending Dec 2, 2018:

activity # timemileskm+m
  Running7 8:52:29 72.83(7:19) 117.21(4:33) 965
  Gym2 2:00:00
  Total8 10:52:29 72.83 117.21 965
  [1-5]7 8:52:29
averages - weight:66.9kg

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MoTuWeThFrSaSu

Sunday Dec 2, 2018 #

8 AM

Running long 2:00:01 intensity: (55:02 @1) + (1:03:37 @2) + (1:22 @3) 24.53 km (4:54 / km) +349m 4:34 / km
ahr:152 max:179 shoes: Nike Pegs 33 #3

Long run with the boyos- nice, wet, muddy B n B, followed by a nice M, wavy H, back up KBD, zinged back into town and around the big C through the PSG.

Nice run with some good chat. Finishes this second 4 week block. Nice one.

Saturday Dec 1, 2018 #

2 PM

Running warm up/down 21:36 [1] 4.15 km (5:13 / km) +20m 5:05 / km
ahr:132 max:150 shoes: Nike Pegs 33 #3

Up

Running 30:52 intensity: (19 @1) + (48 @2) + (12:35 @3) + (17:10 @4) 9.02 km (3:25 / km) +60m 3:19 / km
ahr:179 max:189 shoes: Saucony Havok XC 2

Wore a heart rate monitor yas. More like it.

9k progression
3k easy @3:30/km
3k hard @3:25/km
3k harder @3:20/km was the plan or something like that.

Just about managed it, couple of struggle points but no to bad, solid session. Will take that. Onwards and upwards.

Nice heart rate graph - got that sweet but controlled gradual increase.
C • Difference between your eas... 3

Running warm up/down 20:36 [1] 4.01 km (5:08 / km) +45m 4:52 / km
ahr:123 max:149 shoes: Nike Pegs 33 #3

Downnn

Friday Nov 30, 2018 #

1 PM

Running 1:23:03 [2] 19.25 km (4:19 / km) +150m 4:09 / km
ahr:170 max:201 shoes: Nike Pegs 33 #3

More heart rate lies - it really doesn't rate the cold.

Nice loop with Tim, Dan and Tam, some good chat flowing. Ended up being a bit bigger than planned, and the double had to be combined to a single as work is getting pretty grim at the moment. Nice run though.

Had to pit stop at Dan's flat on the way home, it was getting pretty touch and go till then.

Thursday Nov 29, 2018 #

4 PM

Running 58:36 intensity: (23:20 @1) + (34:24 @2) + (23 @3) + (13 @4) + (16 @5) 12.45 km (4:43 / km) +144m 4:27 / km
ahr:153 max:207

PreGYM with Timothy
5 PM

Gym 1:00:00 [0]
weight:66.9kg

GYM

Wednesday Nov 28, 2018 #

5 PM

Running 1:16:01 intensity: (9:38 @1) + (1:04:42 @2) + (1:41 @3) 17.02 km (4:28 / km) +47m 4:24 / km
ahr:156 max:174 shoes: Nike Pegs 33 #3

Easy solo - easy with Pete (though not so easy battling back around the seat with a dirty headwind) - easy with Max and Harry.

Good run, better chat.

Tuesday Nov 27, 2018 #

5 PM

Running warm up/down 20:43 intensity: (20:29 @1) + (14 @2) 3.84 km (5:23 / km)
ahr:130 max:157 shoes: Nike Pegs 33 #3

Running intervals 34:06 intensity: (4:06 @2) + (30:00 @4) 9.63 km (3:33 / km)
ahr:136 max:186 shoes: Saucony Havok XC 2

Yaldiiii felt GGG

3x10mins [2mins] and the world ain’t imploding again, yaaas.

Felt pretty good for this one, sticking with the nice pace on the first, upping it a bit on the second and then giving a good amount of gas on the last boii.

Length of rep made it feel like a tidy wee XC race - matched my race plans pretty well - first lap (10mins) controlled, second lay down some pace, third give it some.

Fun :)

Running warm up/down 22:46 intensity: (22:12 @1) + (34 @2) 4.11 km (5:32 / km) +44m 5:15 / km
ahr:142 max:153 shoes: Nike Pegs 33 #3

Haem

Monday Nov 26, 2018 #

Note

Slept well, feeling better, back at it lets gooo.
4 PM

Running 44:09 intensity: (27:35 @1) + (16:12 @2) + (22 @3) 9.21 km (4:48 / km) +108m 4:32 / km
ahr:149 max:175 shoes: Nike Pegs 33 #3

All good till my chest hurt on the descent on the road around the seat. Felt a lot like a stitch again. Ah well. Think it’ll pass! Rest of the run was good.

Gym 1:00:00 [0]
weight:66.9kg

140kg on the hip thrusters yas, maybe I'm getting too big to run?

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