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Training Log Archive: rpwhite

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running5 3:58:50 30.89(7:44) 49.71(4:48) 327
  Cycling1 32:23 7.06(4:35) 11.36(2:51) 82
  Stretching2 25:00
  Strength & Conditioning1 20:00
  Total6 5:16:13 37.95 61.08 408
  [1-5]6 4:49:39

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MoTuWeThFrSaSu

Sunday Aug 11 #

2 PM

Running 1:21:49 intensity: (12 @0) + (3:03 @1) + (19:23 @2) + (57:30 @3) + (1:41 @4) 17.21 km (4:45 / km) +115m 4:36 / km
ahr:148 max:172 shoes: Brooks Ghost 11

Long easy-ish one today which the rain was off.

Stretching 15:00 [0]

Saturday Aug 10 #

8 AM

Running warm up/down 5:31 intensity: (9 @0) + (6 @1) + (2:59 @2) + (2:17 @3) 1.09 km (5:03 / km)
ahr:139 max:153 shoes: Brooks Ghost 11

Running race 18:17 intensity: (15 @0) + (18 @1) + (7:48 @2) + (9:56 @3) 5.11 km (3:35 / km) +29m 3:29 / km
ahr:142 max:162 shoes: Brooks Ghost 11

Princes Park Parkrun
Well this felt hard! But then again I am not a morning runner! Anyway, happy with the time too.
(I don't think that heart rate was correct)

Running warm up/down 11:54 intensity: (2:19 @2) + (9:35 @3) 2.19 km (5:25 / km)
ahr:148 max:156 shoes: Brooks Ghost 11

Thursday Aug 8 #

7 PM

Running 1:04:03 intensity: (12 @0) + (7 @1) + (46 @2) + (57:04 @3) + (5:54 @4) 13.11 km (4:53 / km) +131m 4:39 / km
ahr:155 max:171 shoes: Brooks Ghost 11

Woolton Hills session with PLS G1, efforts on the hills. Legs were feeling good tonight.

Wednesday Aug 7 #

5 PM

Strength & Conditioning 20:00 [1]

Knee exercises - 3 sets of 20 reps

Stretching 10:00 [0]

Tuesday Aug 6 #

5 PM

Running 32:33 intensity: (14 @0) + (2:14 @1) + (7:49 @2) + (21:21 @3) + (55 @4) 5.62 km (5:47 / km) +32m 5:38 / km
ahr:144 max:165 shoes: Brooks Ghost 11

Easy run with Alison

Monday Aug 5 #

4 PM

Cycling 32:23 intensity: (25 @0) + (11:49 @1) + (20:09 @2) 11.36 km (2:51 / km) +82m 2:45 / km
ahr:123 max:138 shoes: Scott Speedster (Bike)

Back from work - Alison dropped me off this morning

Running 24:43 intensity: (7 @0) + (19 @1) + (6:08 @2) + (16:32 @3) + (1:37 @4) 5.38 km (4:36 / km) +19m 4:31 / km
ahr:149 max:167 shoes: Brooks Ghost 11

Was intending to go straight out when I got off the bike but my blood sugar level was too low for that so had to have half an hour.

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