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Training Log Archive: andfall

In the 7 days ending May 8, 2022:

activity # timemileskm+m
  Running5 7:15:27 43.18(10:05) 69.49(6:16) 3726
  S&C6 5:39:05
  HIll Walk/Run3 2:55:51 9.45(18:37) 15.21(11:34) 1526
  Cycling2 2:04:51
  Total12 17:55:14 52.63 84.7 5252
  [1-5]12 13:00:27

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MoTuWeThFrSaSu

Sunday May 8, 2022 #

10 AM

HIll Walk/Run 23:35 intensity: (5 @0) + (7:43 @1) + (11:06 @2) + (4:41 @3) 3.09 km (7:38 / km) +170m 5:59 / km
ahr:126 max:147 shoes: Xtalon g235 #1

Running 1:20:52 intensity: (5:21 @1) + (56:45 @2) + (16:54 @3) + (1:52 @4) 11.15 km (7:15 / km) +865m 5:14 / km
ahr:133 max:155 shoes: Xtalon g235 #1

Saturday May 7, 2022 #

11 AM

Cycling 30:45 intensity: (3:25 @0) + (12:55 @1) + (8:06 @2) + (6:11 @3) + (8 @4)
ahr:115 max:152

Out to Swanston. 11.5k, 225m

Running 1:57:28 intensity: (2:34 @1) + (38:09 @2) + (38:01 @3) + (31:14 @4) + (7:30 @5) 18.19 km (6:27 / km) +1041m 5:01 / km
ahr:144 max:166 shoes: Terrex 225

Cycling 35:00 intensity: (1:26 @0) + (25:42 @1) + (7:48 @2) + (4 @3)
ahr:112 max:141

Swanston to Leith (garage). 13.7k, 85m
5 PM

S&C (Core) 31:38 intensity: (31:36 @0) + (2 @1)
ahr:70 max:90

Friday May 6, 2022 #

12 PM

S&C (UB/Prehab) 55:02 intensity: (43:18 @0) + (11:44 @1)
ahr:82 max:109

6 PM

Running 1:20:28 intensity: (11 @0) + (1:53 @1) + (10:59 @2) + (11:27 @3) + (29:14 @4) + (26:44 @5) 13.66 km (5:53 / km) +626m 4:48 / km
ahr:152 max:175 shoes: inov8 XT225 (red)

Thursday May 5, 2022 #

12 PM

S&C (Legs) 1:26:08 intensity: (1:16:28 @0) + (8:57 @1) + (43 @2)
ahr:75 max:126

6 PM

Running 1:28:47 intensity: (9 @0) + (14:06 @1) + (44:23 @2) + (25:02 @3) + (5:05 @4) + (2 @5) 12.49 km (7:07 / km) +1080m 4:58 / km
ahr:133 max:160 shoes: Super RC2 #3

Legs almost recovered... started out tired and got better throughout.

Wednesday May 4, 2022 #

12 PM

S&C (Core) 28:44 intensity: (28:41 @0) + (3 @1)
ahr:73 max:90

5 PM

Running 1:07:52 intensity: (20 @1) + (2:37 @2) + (17:27 @3) + (32:10 @4) + (15:18 @5) 14.01 km (4:51 / km) +115m 4:39 / km
ahr:153 max:169 shoes: NB1080#8

Short progression around cavalry Park (3 laps of 1.15k) after long warm up and a few drills. Legs still heavy from Stuc.

Tuesday May 3, 2022 #

5 PM

S&C (UB/Prehab) 53:01 intensity: (44:20 @0) + (8:41 @1)
ahr:76 max:104

HIll Walk/Run 1:00:00 intensity: (22:42 @1) + (21:15 @2) + (12:08 @3) + (1:42 @4) + (2:13 @5) 6.57 km (9:08 / km) +542m 6:28 / km
ahr:127 max:172 shoes: Super RC2 #3

Legs feeling dead.

Monday May 2, 2022 #

8 AM

Cycling 35:17 intensity: (3:24 @0) + (19:50 @1) + (10:13 @2) + (1:50 @3)
ahr:112 max:148

6.65k, 220m

HIll Walk/Run 1:32:16 intensity: (31 @0) + (54:51 @1) + (23:56 @2) + (12:23 @3) + (35 @4) 5.55 km (16:37 / km) +814m 9:36 / km
ahr:118 max:151 shoes: Irock3 #1

Ben Lui with H. Heavy Legs.

Cycling 23:49 intensity: (1:36 @0) + (16:03 @1) + (6:09 @2) + (1 @3)
ahr:110 max:135

6.65k, 80m
5 PM

S&C (Legs) 1:24:32 intensity: (59:37 @0) + (22:05 @1) + (2:36 @2) + (14 @3)
ahr:84 max:143

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