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Training Log Archive: rpwhite

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running4 4:30:18 33.13(8:10) 53.31(5:04) 273
  Strength & Conditioning1 13:30
  Stretching1 11:00
  Total4 4:54:48 33.13 53.31 273
  [1-5]4 4:42:36

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MoTuWeThFrSaSu

Thursday Nov 7 #

6 PM

Running 1:30:29 intensity: (24 @0) + (40 @1) + (31:30 @2) + (44:39 @3) + (13:16 @4) 18.56 km (4:53 / km) +157m 4:41 / km
ahr:147 max:177 shoes: Brooks Ghost 11

PLS G1: Mossley Hills steady plus a bit to club and back afterward.

Wednesday Nov 6 #

4 PM

Running 1:00:02 intensity: (14 @0) + (1:14 @1) + (9:08 @2) + (45:00 @3) + (4:26 @4) 12.08 km (4:58 / km) +56m 4:51 / km
ahr:150 max:168 shoes: Brooks Ghost 11

Ran back from work, rain in the first 10 minutes which spurred me on so I probably ran a bit faster that I intended to.

Strength & Conditioning 13:30 [1]

Abridged knee exercises session - 3 sets of 20 reps

Stretching 11:00 [0]

Tight glutes and back.

Tuesday Nov 5 #

7 PM

Running 58:32 intensity: (34 @0) + (21:02 @1) + (23:57 @2) + (12:59 @3) 10.45 km (5:36 / km) +20m 5:33 / km
ahr:129 max:152 shoes: Brooks Ghost 11

PLS all club session at estuary square. 6 x 3min reps with 3 min break. Cold but not too tough.

Monday Nov 4 #

4 PM

Running 1:01:15 intensity: (2:44 @1) + (49:57 @2) + (8:34 @3) 12.22 km (5:01 / km) +40m 4:56 / km
ahr:135 max:155 shoes: Brooks Ghost 11

Nice run tonight and legs feeling good too

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