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Training Log Archive: r.lil

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running 6 4:39:02 33.41(8:21) 53.78(5:11) 647
  Cycling 1 50:00
  Spinning1 20:01
  Total7 5:49:03 33.41 53.78 647
  [1-5]7 5:17:59

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MoTuWeThFrSaSu

Sunday Oct 18 #

11 AM

Running 13:17 intensity: (1:56 @1) + (11:21 @2) 2.57 km (5:10 / km) +33m 4:51 / km
ahr:127 max:136 shoes: Nike Vomero 14

To brunch
5 PM

Running 1:09:58 intensity: (42 @1) + (36:47 @2) + (32:29 @3) 12.6 km (5:33 / km) +147m 5:15 / km
ahr:148 max:164 shoes: Nike Vomero 14

Delayed long run due to hangover and very little sleep. Seat lap with Silje then decided to head to the meadows. Sort of made it up from there and ended up heading through astley aisnly. Sore legs but enjoyed being out

Saturday Oct 17 #

10 AM

Cycling 50:00 intensity: (25:00 @0) + (25:00 @1)
ahr:91 max:129

Commuting to and from the track

Running 9:33 intensity: (14 @0) + (9:14 @1) + (5 @3) 1.83 km (5:13 / km)
ahr:113 max:119 shoes: Nike Vomero 14

WU

Running 8:00 [3] 2.0 km (4:00 / km)
ahr:122 max:129 shoes: Nike Zoom Fly

8 min tempo

Running 12:49 [5] 3.84 km (3:20 / km)
ahr:126 max:138 shoes: Nike Zoom Fly

8 x 400m at Saughton Track. Felt knackered before starting the session but as always once I got going I was fine. Pushed hard today. Averaging 1.21 seconds a lap (3.22/km)

Running 7:41 intensity: (3 @0) + (5:40 @1) + (1:49 @2) + (9 @3) 1.33 km (5:47 / km)
ahr:117 max:123 shoes: Nike Vomero 14

WD

Thursday Oct 15 #

11 AM

Spinning 20:01 intensity: (5:32 @0) + (5:31 @1) + (7:50 @2) + (1:08 @3)
ahr:111 max:154

Pre lunch turbo. Got hungry and bored so was a lot shorter than planned
6 PM

Running 44:06 intensity: (15 @0) + (1:08 @1) + (20:47 @2) + (21:48 @3) + (8 @4) 9.43 km (4:41 / km) +96m 4:27 / km
ahr:145 max:171 shoes: Nike Zoom Fly

Thursday tekkers at Craigmillar. Just did the mini sprint round the urban starting 30 seconds infront of Laura. It went very smoothly and felt good.Then went for a tempo lap of craigmillar but had to bail down to the hospital because the road was very busy.

Wednesday Oct 14 #

3 PM

Running 55:25 intensity: (25 @1) + (4:48 @2) + (41:02 @3) + (6:54 @4) + (2:16 @5) 9.3 km (5:58 / km) +301m 5:08 / km
ahr:159 max:191 shoes: Nike Vomero 14

Seat Climbs, first with Laura then joined by the EUOC girls later

Tuesday Oct 13 #

5 PM

Running 58:13 intensity: (2:17 @2) + (23:13 @3) + (25:21 @4) + (7:22 @5) 10.87 km (5:21 / km) +70m 5:11 / km
ahr:170 max:186 shoes: VJ Sport Irock 2

KF intervals: 3 x 8 mins (2)
Felt very controlled tonight, never pushing too hard. Happy with it. Killing fields already pretty muddy, slippy and dark and its only week 4 :0
Avg pace 4.22

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