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Training Log Archive: andfall

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running9 6:12:25 41.1(9:04) 66.14(5:38) 2144
  HIll Walk/Run2 2:52:18 12.49(13:48) 20.1(8:34) 2296
  S&C4 2:10:00
  Cycling2 30:47
  Total16 11:45:30 53.59 86.24 4440
  [1-5]12 9:31:36

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MoTuWeThFrSaSu

Sunday Feb 16 #

9 AM

Cycling 17:36 intensity: (37 @0) + (8:17 @1) + (8:42 @2)
ahr:115 max:137

12 PM

Cycling 13:11 intensity: (2:18 @0) + (10:27 @1) + (26 @2)
ahr:102 max:129

3 PM

HIll Walk/Run 2:03:55 intensity: (16 @0) + (29:29 @1) + (54:25 @2) + (28:38 @3) + (11:03 @4) + (4 @5) 14.2 km (8:44 / km) +1761m 5:23 / km
ahr:131 max:161 shoes: Mudclaw 275 (Black)

Saturday Feb 15 #

1 PM

Running 25:11 intensity: (6:26 @1) + (16:40 @2) + (2:05 @3) 4.02 km (6:16 / km) +177m 5:08 / km
ahr:127 max:156 shoes: Xtalon 210 (orange)

Running 54:45 [4] 9.22 km (5:56 / km) +925m 3:57 / km
ahr:133 max:158 shoes: Xtalon 210 (orange)

C5 - Had a decent run despite the wild conditions. Felt reasonably strong on the climbs although was difficult to get a rythym going in high winds and slippy underfoot confitions. Not too bad on the descents although was losing ground to Matt. Overtook Matt on the final climb up Carnethy and held him off to the gate after the steep descent but had nothing in reserve for a sprint finish when he came past in the final 50m. Happy with 5th and first time as 1st v40.

Running 28:31 [2] 4.71 km (6:03 / km)
ahr:142 max:167 shoes: Xtalon 210 (orange)

Friday Feb 14 #

5 PM

Running 32:27 intensity: (14:11 @1) + (18:12 @2) + (4 @3) 6.22 km (5:13 / km) +108m 4:48 / km
ahr:121 max:140

Thursday Feb 13 #

5 PM

Running 16:26 intensity: (8:46 @1) + (7:40 @2) 3.26 km (5:03 / km) +15m 4:56 / km
ahr:118 max:134 shoes: NB1080#6

Running 53:44 intensity: (5 @0) + (17:34 @1) + (24:50 @2) + (54 @3) + (9:21 @4) + (1:00 @5) 8.37 km (6:25 / km) +568m 4:48 / km
ahr:130 max:168 shoes: Xtalon 210 (orange)

10 PM

S&C 15:00 [0]

Wednesday Feb 12 #

7 AM

Running 20:36 intensity: (18 @0) + (14:34 @1) + (5:44 @2) 3.56 km (5:47 / km) +38m 5:29 / km
ahr:115 max:131 shoes: NB1080#6

12 PM

S&C 50:00 [0]

5 PM

Running 43:40 intensity: (3 @0) + (8:19 @1) + (27:27 @2) + (7:51 @3) 8.71 km (5:01 / km) +104m 4:44 / km
ahr:133 max:160 shoes: NB1080#6

...easy with 6 x 15-20s strides

Tuesday Feb 11 #

7 AM

Running 21:52 intensity: (7:58 @1) + (13:54 @2) 4.07 km (5:22 / km) +38m 5:08 / km
ahr:120 max:133 shoes: NB1080#6

6 PM

Running 16:01 intensity: (13 @0) + (14:43 @1) + (1:05 @2) 3.11 km (5:09 / km) +18m 5:00 / km
ahr:107 max:125 shoes: NB1080#6

HIll Walk/Run 48:23 intensity: (22:43 @1) + (22:32 @2) + (1:48 @3) + (1:20 @4) 5.9 km (8:12 / km) +535m 5:39 / km
ahr:121 max:157 shoes: Mudclaw 275 (Black)

easy hills with mixed steep walking/running and 6 x 15s hill sprints
9 PM

S&C 15:00 [0]

Monday Feb 10 #

7 AM

Running 25:32 intensity: (14:08 @1) + (11:24 @2) 4.77 km (5:21 / km) +54m 5:04 / km
ahr:119 max:136 shoes: NB1080#6

12 PM

S&C 50:00 [0]

5 PM

Running 33:40 intensity: (4 @0) + (16:19 @1) + (17:17 @2) 6.12 km (5:30 / km) +99m 5:05 / km
ahr:120 max:135 shoes: NB1080#6

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