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Training Log Archive: Pablova

In the 7 days ending Nov 22, 2020:

activity	#	time	miles		km		+m
Running (mostly off-road)	4	8:34:04	56.25	(9:08)	90.52	(5:41)	5446
Running (road+path)	4	2:37:48	21.57	(7:19)	34.71	(4:33)	207
Running (road)	2	1:31:29	14.47	(6:19)	23.28	(3:56)	290
Total	10	12:43:21	92.28	(8:16)	148.52	(5:08)	5943

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Sunday Nov 22, 2020 #

9 AM

Running (mostly off-road) (Easy) 3:29:54 [1] 36.85 km (5:42 / km) +2129m 4:25 / km

Really enjoyable long run, first couple of hours with Steve. Managed to keep on a fairly consistent food intake without too much trouble, but maybe should have started earlier as energy levels started to wane towards the end.

A run planned for tomorrow, but the weather looked a bit crap so pulled it forward to today.

Saturday Nov 21, 2020 #

9 AM

Running (road) (Steady) 1:07:21 [2] 17.78 km (3:47 / km) +253m 3:32 / km

50' steady, 4x30" (30") strides

Around the undulating Newlands back roads, on a day pretty much exactly the same as when I did this a few weeks back - Saturday, wet, windy. Enjoyed this though and felt pretty decent once going. Legs a bit tight towards the end on the descents. Strides felt good.

4 PM

Running (road+path) (Easy) 32:14 [1] 7.1 km (4:33 / km) +20m 4:29 / km

Easy shakeout around Calfclose Bay, all good and timed it perfectly to finish as the shower started.

Friday Nov 20, 2020 #

7 AM

Running (road+path) (Easy) 52:28 [1] 11.46 km (4:35 / km) +120m 4:21 / km

4 PM

Running (road+path) (Easy) 32:11 [1] 6.9 km (4:40 / km) +21m 4:36 / km

Thursday Nov 19, 2020 #

12 PM

Running (mostly off-road) (Easy) 1:53:26 [1] 16.62 km (6:50 / km) +1492m 4:43 / km

Out round Coledale plus some bits extra. Stunner of a day. Legs fairly decent, just a little tired on descents.

Wednesday Nov 18, 2020 #

11 AM

Running (mostly off-road) hills 1:38:15 [4] 18.38 km (5:21 / km) +1157m 4:04 / km

6x1' (jog down) [3'] 6x30" (jog down) hill reps

4 PM

Running (road) (Easy) 24:08 [1] 5.5 km (4:23 / km) +37m 4:15 / km

Tuesday Nov 17, 2020 #

2 PM

Running (mostly off-road) (Easy) 1:32:29 [1] 18.67 km (4:57 / km) +668m 4:12 / km

Again went for the afternoon for the same reason. Adductor got slightly twingy towards the end but not bad at all. Rest felt fairly good. Didn't bother with strides just to be on the safe side.

Monday Nov 16, 2020 #

3 PM

Running (road+path) (Easy) 40:55 [1] 9.26 km (4:25 / km) +46m 4:19 / km

Went in the afternoon so that the adductor could hopefully warm up better and get moving throughout the day - seemed to work for the most part.

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