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Training Log Archive: rpwhite

In the 7 days ending Jul 21:

activity # timemileskm+m
  Trail/hill Running2 2:09:42 12.59(10:18) 20.26(6:24) 892
  Running2 1:31:14 11.38(8:01) 18.32(4:59) 222
  Stretching2 27:00
  Strength & Conditioning1 15:00
  Total5 4:22:56 23.97 38.58 1114
  [1-5]5 3:53:28

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MoTuWeThFrSaSu

Sunday Jul 21 #

12 PM

Trail/hill Running 57:45 intensity: (1:08 @1) + (19:35 @2) + (27:28 @3) + (9:34 @4) 8.02 km (7:12 / km) +412m 5:44 / km
ahr:148 max:169 shoes: Inov-8 X-Talon 212

Stretching 12:00 [0]
ahr:94 max:116

Saturday Jul 20 #

9 AM

Running warm up/down 5:32 intensity: (28 @0) + (1:43 @1) + (3:21 @2) 1.08 km (5:07 / km)
ahr:117 max:130 shoes: Brooks Ghost 11

Running race 18:31 intensity: (51 @0) + (6:52 @1) + (10:46 @2) + (2 @3) 5.07 km (3:39 / km)
ahr:121 max:145 shoes: Brooks Ghost 11

Crammond Parkrun - dry first half and raining second. Hard going on the return stretch but happy with my run.

Running warm up/down 10:07 intensity: (6 @0) + (2:08 @1) + (5:25 @2) + (2:28 @3) 1.39 km (7:17 / km) +32m 6:32 / km
ahr:131 max:150 shoes: Brooks Ghost 11

Wednesday Jul 17 #

5 PM

Strength & Conditioning 15:00 [1]

Knee exercises - 2 sets of 20 reps
Legs dead from last 2 nights so only one set tonight.

Stretching 15:00 [0]

Tuesday Jul 16 #

7 PM

Running intervals 57:04 intensity: (18 @0) + (2:15 @1) + (19:37 @2) + (32:32 @3) + (2:22 @4) 10.78 km (5:18 / km) +190m 4:52 / km
ahr:145 max:175 shoes: Brooks Ghost 11

Camp Hill sprints - 11 reps
Ouch!

Monday Jul 15 #

6 PM

Trail/hill Running 1:11:57 intensity: (45 @0) + (1:13 @1) + (9:16 @2) + (44:20 @3) + (16:23 @4) 12.24 km (5:53 / km) +481m 4:55 / km
ahr:152 max:177 shoes: Brooks Ghost 11

Ace run up Moel Famau, lovely evening for it too. Just wish I had brought my trail shoes!

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