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Training Log Archive: Lexc

In the 7 days ending Oct 18:

activity # timemileskm+mload
  Running8 7:49:49 65.14(7:13) 104.83(4:29) 1085189.1
  Gym1 1:00:00
  Total9 8:49:49 65.14 104.83 1085189.1
  [1-5]8 7:49:49

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MoTuWeThFrSaSu

Sunday Oct 18 #

9 AM

Running 1:15:00 intensity: (52:21 @1) + (22:11 @2) + (28 @3) 15.62 km (4:48 / km) +321m 4:21 / km
ahr:147 max:169 shoes: Saucony Triumph 17

Easy short long run around BnB lovely stuff. Very nice running conditions.

Saturday Oct 17 #

9 AM

Running warm up/down 21:44 intensity: (21:07 @1) + (37 @2) 3.86 km (5:38 / km) +29m 5:26 / km
ahr:131 max:155 shoes: Saucony Triumph 17

Running tempo 10:00 [4] 3.03 km (3:18 / km) +15m 3:13 / km
ahr:137 max:149 shoes: Saucony Havok XC 2

10' @T split into 4 x 2' [30s float]
Going at a fairly quick pace with George around this.

Running intervals 37:30 intensity: (18:20 @1) + (18:42 @2) + (28 @3) 9.58 km (3:55 / km) +27m 3:52 / km
ahr:152 max:173 shoes: Saucony Havok XC 2

13 x 90s [90s]
Started nice and under control then built into the reps quite nicely. Hitting the last few HARD but a lovely final rep pop up the hill. Good times, lovely session and a good group of boiiis.

Running warm up/down 18:30 intensity: (13:48 @1) + (4:41 @2) + (1 @3) 3.3 km (5:37 / km) +48m 5:14 / km
ahr:144 max:168 shoes: Saucony Triumph 17

Friday Oct 16 #

Note
(rest day)

Thursday Oct 15 #

3 PM

Running 59:42 intensity: (52:03 @1) + (7:39 @2) 13.02 km (4:35 / km) +149m 4:20 / km
ahr:142 max:165 shoes: Saucony Triumph 17

Easy plus strides with Gregor and OFK. Delightful.

Wednesday Oct 14 #

8 AM

Running 40:49 intensity: (28:04 @1) + (12:45 @2) 8.64 km (4:43 / km) +91m 4:29 / km
ahr:144 max:161 shoes: Saucony Triumph 17

PreGYM tiiiired bonked leggies part of the game eh.
9 AM

Gym 1:00:00 [0]

100% grind bonked from yesterday but feeling alright.
3 PM

Running 38:53 intensity: (20:18 @1) + (17:16 @2) + (1:19 @3) 7.83 km (4:58 / km) +122m 4:37 / km
ahr:150 max:174 shoes: Saucony Triumph 17

Feeling better this afternoon. Enjoyable miles around the Hermitage, good chat with Emily.

Tuesday Oct 13 #

6 PM

Running warm up/down 14:10 intensity: (14:09 @1) + (1 @3) 3.18 km (4:27 / km) +16m 4:20 / km
ahr:132 max:150 shoes: Saucony Triumph 17

Running intervals 45:01 intensity: (12:12 @1) + (3:09 @2) + (2:47 @3) + (26:53 @4) 13.39 km (3:22 / km)
ahr:169 max:191 shoes: Adidas Adizero Pro

9 x 4' [1' float]
Felt really good tonight, clocking off some decent paces and floating nicely feeling strong. Nice to take control of the second group and just run within control the whole way. Very much enjoyed taking the wind each lap.

Running intervals 9:56 intensity: (7:52 @1) + (2:04 @2) 1.7 km (5:52 / km) +9m 5:43 / km
ahr:143 max:161 shoes: Adidas Adizero Pro

Stridesss

Running warm up/down 15:16 intensity: (15:14 @1) + (2 @2) 3.02 km (5:04 / km) +39m 4:45 / km
ahr:134 max:152 shoes: Saucony Triumph 17

Monday Oct 12 #

7 AM

Running 40:40 intensity: (27:03 @1) + (13:37 @2) 8.93 km (4:33 / km) +93m 4:20 / km
ahr:146 max:164 shoes: Saucony Triumph 17

Easy morning, an actual morning this time. Pre 8am what's going on there. Good times very wet.
6 PM

Running 42:38 intensity: (17:57 @1) + (23:16 @2) + (1:25 @3) 9.74 km (4:23 / km) +129m 4:06 / km
ahr:150 max:170 shoes: Saucony Triumph 17

Nice bit of evening seat action with Mr JT.

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