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Training Log Archive: rpwhite

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running5 4:26:20 33.29(8:00) 53.58(4:58) 206
  Trail/hill Running1 1:32:10 8.23(11:12) 13.24(6:58) 311
  Total6 5:58:30 41.52(8:38) 66.82(5:22) 516
  [1-5]6 5:57:12

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MoTuWeThFrSaSu

Sunday Nov 17 #

10 AM

Trail/hill Running 1:32:10 intensity: (20 @0) + (29:25 @1) + (56:19 @2) + (6:06 @3) 13.24 km (6:58 / km) +311m 6:14 / km
ahr:126 max:157 shoes: Inov-8 X-Talon 212

Sunny and very cold morning run with Alison to explore Cathkin Brae. Good area for a bit of off road running and loads of mountain bike trails too.

Thursday Nov 14 #

6 PM

Running tempo 1:14:04 intensity: (37 @0) + (7:34 @1) + (24:14 @2) + (35:09 @3) + (6:30 @4) 16.32 km (4:32 / km) +25m 4:30 / km
ahr:143 max:173 shoes: Brooks Ghost 11

Progression session along the prom with PLS G1. Good group and strong session by all.

Wednesday Nov 13 #

4 PM

Running 1:05:04 intensity: (12:36 @1) + (52:18 @2) + (10 @3) 11.85 km (5:29 / km) +73m 5:19 / km
ahr:126 max:145 shoes: Brooks Ghost 11

Run back from work. Stomach wasn't very happy.

Tuesday Nov 12 #

6 PM

Running 29:48 intensity: (3:02 @1) + (13:07 @2) + (13:17 @3) + (22 @4) 5.27 km (5:40 / km) +10m 5:37 / km
ahr:139 max:165 shoes: Brooks Ghost 11

Down to the Police Club for 5km & curry night

Running race 18:21 intensity: (22 @1) + (4:37 @2) + (8:15 @3) + (5:07 @4) 5.0 km (3:40 / km)
ahr:153 max:176 shoes: Brooks Ghost 11

PLS handicap 5km race, started at the 18 min mark with Alex. We both started off at a pretty rapid pace but I slowly dropped back after the first kilometer. Headwind for the first half and tailwind the second. Time was about what I expected so happy with that.
9 PM

Running 18:48 intensity: (11 @0) + (10 @1) + (7:46 @2) + (10:41 @3) 3.36 km (5:35 / km) +23m 5:24 / km
ahr:142 max:156 shoes: Brooks Ghost 11

Run home with a belly of curry.

Monday Nov 11 #

5 PM

Running 1:00:15 intensity: (10 @0) + (2:21 @1) + (47:00 @2) + (10:44 @3) 11.77 km (5:07 / km) +75m 4:57 / km
ahr:136 max:156 shoes: Brooks Ghost 11

Windy, rainy, fairly horrible run. I had 20 solid minutes of headwind where I was contemplating why I bother running but after that was ok.

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