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Training Log Archive: r.lil

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running 5 4:59:33 32.45(9:14) 52.23(5:44) 907
  Cycling 2 1:52:04
  S&C2 25:00
  Total8 7:16:37 32.45 52.23 907
  [1-5]6 6:38:16

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MoTuWeThFrSaSu

Sunday Oct 11 #

9 AM

Cycling 26:04 intensity: (1:52 @0) + (3:32 @1) + (20:12 @2) + (28 @3)
ahr:126 max:157

There

Running 1:44:57 intensity: (3:29 @1) + (19:24 @2) + (19:39 @3) + (20:34 @4) + (41:51 @5) 14.38 km (7:18 / km) +605m 6:02 / km
ahr:169 max:196 shoes: VJ Sport Irock 2

Pentlands with Laura. Joined Helen and Juliet for the start of their skyline. Legs so bonky from the start but the pentlands looked gorgeous and the weather was beautiful

Cycling 21:36 intensity: (8:16 @2) + (3:55 @3) + (7:04 @4) + (2:21 @5)
ahr:159 max:185

Back

Saturday Oct 10 #

10 AM

Running 12:01 intensity: (23 @1) + (11:32 @2) + (6 @3) 2.47 km (4:52 / km)
ahr:143 max:150 shoes: Nike Zoom Fly

WU

Running 33:47 intensity: (17 @1) + (21:41 @2) + (11:49 @3) 6.97 km (4:51 / km)
ahr:143 max:160 shoes: Nike Zoom Fly

Meadows session with Laura.

10 tempo, 10 x 1 min (1). Tempo avg. 4.11, 1s avg. 3.34.

Started the tempo too fast because watch was saying the wrong pace but slowed down in the second K so ended feeling fine. Forgotton how hard short reps are but felt like we pushed really hard so happy with the session. Straight into a tennis tournament after so knackered now.

Running 8:20 intensity: (22 @2) + (2:05 @3) + (5:53 @4) 1.4 km (5:57 / km) +24m 5:28 / km
ahr:169 max:175 shoes: Nike Zoom Fly

WD

Friday Oct 9 #

2 PM

Cycling 1:04:24 intensity: (11:29 @0) + (14:16 @1) + (33:42 @2) + (4:57 @3)
ahr:118 max:166

Easy spin through Roslin. Quite windy
25km 23.2kph

Thursday Oct 8 #

11 AM

Running 27:12 [2] 5.06 km (5:23 / km) +46m 5:09 / km
shoes: Nike Vomero 14

Jog up innocent railway
7 PM

S&C 10:00 [0]

Had to bail on FWTN because chest was sore. Did some glute activation

Wednesday Oct 7 #

3 PM

Running 53:48 intensity: (2:18 @2) + (50:22 @3) + (1:08 @4) 10.66 km (5:03 / km) +162m 4:41 / km
ahr:160 max:176 shoes: Nike Vomero 14

Exploring south of Craigmillar. Lots of potential for some good trails and more loops. Left ankle sore after intervals yesterday but seemed to loosen off as I ran. No pain in chest

Tuesday Oct 6 #

5 PM

Running 59:28 intensity: (11:04 @2) + (23:09 @3) + (2:43 @4) + (22:32 @5) 11.3 km (5:16 / km) +70m 5:06 / km
ahr:179 max:205 shoes: VJ Sport Irock 2

KF intervals - 3.5 x 6min avg 4.18

Lungs started hurting on the second rep. Like a pain right in the centre. I get the same pain often when going to sleep. Still coughing aswell (although confirmed not covid) so wondering if there’s something lingering from my cold. This is the first time it’s affected my breathing when running. Apart from that pretty grindy but got something done

Monday Oct 5 #

9 AM

S&C 15:00 [0]

Core with Sophia

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