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Training Log Archive: rpwhite

In the 7 days ending Oct 18, 2020:

activity # timemileskm+mload
  Running5 4:19:11 28.81(9:00) 46.36(5:35) 345715.0
  Stretching5 53:13
  Strength & Conditioning1 10:4014.6
  Total5 5:23:04 28.81 46.36 345729.5
  [1-5]5 4:26:42

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MoTuWeThFrSaSu

Sunday Oct 18, 2020 #

6 PM

Running 52:15 intensity: (34 @0) + (3:00 @1) + (33:59 @2) + (14:12 @3) + (30 @4) 8.4 km (6:13 / km) +71m 5:58 / km
ahr:129 max:159 shoes: Saucony Triumph ISO 5

Steady run with Alison in the dark, new loop.

Strength & Conditioning 10:40 intensity: (1:26 @0) + (4:37 @1) + (3:55 @2) + (42 @3)
ahr:108 max:132

Knee exercises - 2 sets of 20 reps

Stretching 8:13 [0]
ahr:100 max:139

Thursday Oct 15, 2020 #

6 PM

Running tempo 1:02:19 intensity: (8 @0) + (35 @1) + (6:33 @2) + (49:57 @3) + (5:06 @4) 13.47 km (4:38 / km) +45m 4:33 / km
ahr:144 max:163 shoes: Adidas Boston 8 #2

5 x 5 min fartlek with Bellahouston - good hard run, felt pretty good apart from on the 3 one but managed. Pace was good too.

Stretching 9:50 [0]
ahr:89 max:133

Wednesday Oct 14, 2020 #

5 PM

Running 34:28 intensity: (24 @0) + (11:54 @1) + (12:01 @2) + (10:09 @3) 5.31 km (6:29 / km) +51m 6:12 / km
ahr:121 max:146 shoes: Saucony Triumph ISO 5

Recovery with Alison, legs very tight!

Stretching 14:00 [0]
ahr:79 max:110

Stretchy stretchy - everything is a bit tight!

Tuesday Oct 13, 2020 #

6 PM

Running intervals 1:09:23 intensity: (19 @0) + (1:03 @1) + (13:27 @2) + (32:57 @3) + (21:37 @4) 12.42 km (5:35 / km) +59m 5:28 / km
ahr:144 max:170 shoes: Adidas Boston 8 #2

Session with Bellahouston Harriers - 5 x 620m, 5 x 480m reps with 1 min static rest. Good to be running with other at speed sessions again Bit of a boring loop but put in a good effort and legs feeling good.

Stretching 8:10 [0]
ahr:101 max:142

Monday Oct 12, 2020 #

5 PM

Running 40:46 intensity: (18 @0) + (52 @1) + (4:38 @2) + (14:10 @3) + (20:48 @4) 6.77 km (6:02 / km) +119m 5:32 / km
ahr:148 max:169 shoes: Saucony Triumph ISO 5

Steady with Alison round Queen’s Park

Stretching 13:00 [0]
ahr:91 max:148

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