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Training Log Archive: Herbz

In the 7 days ending Nov 24:

activity # timemileskm+mload
  6 4:32:49 15.24(17:54) 24.53(11:07) 82522 /39c56%145.7
  trail/fell running2 18:34 2.43(7:39) 3.91(4:45) 4425.4
  Total7 4:51:23 17.67(16:29) 28.44(10:15) 86822 /39c56%171.2
  [1-5]7 4:25:38

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MoTuWeThFrSaSu

Sunday Nov 24 #

9 AM

trail/fell running warm up/down 6:39 intensity: (3 @0) + (1:23 @1) + (1:31 @2) + (3:01 @3) + (41 @4) 0.94 km (7:06 / km) +24m 6:18 / km
ahr:144 max:168 shoes: NVII Crazy light F1

1:03:04 intensity: (34 @0) + (5:09 @1) + (32:03 @2) + (23:51 @3) + (1:27 @4) **** 5.28 km (11:56 / km) +179m 10:13 / km
ahr:140 max:173 shoes: NVII Crazy light F1

Compass contours and forest legs
12 PM

warm up/down 16:22 intensity: (6 @1) + (3:03 @2) + (12:35 @3) + (38 @4) **** 1.7 km (9:38 / km) +55m 8:17 / km
ahr:150 max:170 shoes: NVII Crazy light F1

Collected a few controls.

Saturday Nov 23 #

10 AM

(Haverthwaite heights) 53:27 intensity: (5 @0) + (55 @1) + (8:40 @2) + (35:26 @3) + (8:21 @4) ***** 4.6 km (11:37 / km) +225m 9:20 / km
ahr:154 max:172 shoes: Scott supertrac rc

Started with a short “knoll “ course, then A course working on picturing the control circles, then a few long legs courses focussing on planning ahead finished things off with a control pick. Taking things easy to get the most out of the weekend
1 PM

(Great tower ) 32:28 intensity: (16 @1) + (5:37 @2) + (23:14 @3) + (3:21 @4) ***** 2.91 km (11:10 / km) +135m 9:03 / km
ahr:153 max:174 spiked:12/15c shoes: Scott supertrac rc

Corridor and control pick
5 PM

tempo (Night relay ) 14:55 intensity: (35 @0) + (1:51 @1) + (9:42 @2) + (2:47 @3) **** 2.09 km (7:08 / km) +9m 6:59 / km
ahr:133 max:154 spiked:10/24c shoes: NVII Crazy light F1

Madness - ruined my first leg reputation

Friday Nov 22 #

2 PM

trail/fell running warm up/down 2:23 intensity: (14 @2) + (16 @3) + (1:53 @4) 0.5 km (4:44 / km)
ahr:169 max:184 shoes: New balance falcon 190 xc shoe

trail/fell running race (Allerdale trial xc ) 9:32 intensity: (10 @3) + (25 @4) + (8:57 @5) 2.47 km (3:52 / km) +20m 3:43 / km
ahr:190 max:199 shoes: New balance falcon 190 xc shoe

3rd

Thursday Nov 21 #

4 PM

1:32:33 intensity: (24:28 @0) + (44:31 @1) + (21:22 @2) + (2:12 @3) 7.94 km (11:39 / km) +222m 10:14 / km
ahr:114 max:148 shoes: Scott supertrac rc

Putting controls out

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