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Training Log Archive: ScottBailey

In the 7 days ending Nov 17:

activity # timemileskm+mload
  Running - Off Road3 3:44:08 21.87(10:15) 35.19(6:22) 637556.7
  Running - Road / Track3 2:18:25 17.53(7:54) 28.22(4:54) 286500.5
  Total6 6:02:33 39.4(9:12) 63.41(5:43) 9231057.2
  [1-5]6 5:54:07

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Sunday Nov 17 #

10 AM

Running - Off Road long 1:31:50 intensity: (1:27 @0) + (7:08 @1) + (25:41 @2) + (41:41 @3) + (15:41 @4) + (12 @5) 15.1 km (6:05 / km) +350m 5:27 / km
ahr:139 max:164

Honey Nut Loops

5k loop with Amy - with a nice hill sprint towards the end. Followed by at 10k loop on my tod - with Cefn Bryn climb for a bit of fun. Even the sun came out. Really enjoyed this run.

https://www.stryd.com/powercenter/run/598739597531...

https://www.strava.com/activities/2871298584/overv...

Saturday Nov 16 #

1 PM

Running - Off Road 55:28 intensity: (1:38 @0) + (6:08 @1) + (36:42 @2) + (10:35 @3) + (25 @4) 8.97 km (6:11 / km) +92m 5:53 / km
ahr:129 max:153

Gower Jog with Amy
Nice run out - recovery day

https://www.stryd.com/powercenter/run/581957298035...

https://www.strava.com/activities/2868972384/overv...

Friday Nov 15 #

9 AM

Running - Road / Track 53:57 intensity: (1:18 @0) + (9 @1) + (2:33 @2) + (13:53 @3) + (32:07 @4) + (3:57 @5) 11.33 km (4:46 / km) +94m 4:34 / km
ahr:151 max:185

4k Tempo / Strides + WU/WD

First time in a while going out with a bit of speed - busy day ahead so needed to get in a morning run. Apparently 3rd best 10k - which was a bit of a surprise as I was going steady slower pace for 6k of it...

Just realised that the GPS was all over the place - actually ran 11.9k - so possibly faster than what my watch recorded.

https://www.stryd.com/powercenter/run/451935768182...

https://www.strava.com/activities/2866049235/overv...

Thursday Nov 14 #

8 PM

Running - Road / Track 39:06 intensity: (1:17 @0) + (12 @1) + (28 @2) + (18:06 @3) + (13:42 @4) + (5:21 @5) 7.81 km (5:00 / km) +106m 4:41 / km
ahr:150 max:189

Slow run that ended up being a bit faster just to stay warm in the sleet

Was not really feeling up for a run today - really cold outside and just didn't have the motivation. Pushed myself out the door - and so glad I did - feeling much better now - even listened to some Yoof beats on my headphones whilst running (anything newer than Deacon Blue is for the young-us as far as I am concerned).

https://www.stryd.com/powercenter/run/599243329457...

https://www.strava.com/activities/2865177750/overv...

Tuesday Nov 12 #

7 PM

Running - Off Road 1:16:50 intensity: (2:06 @0) + (5:58 @1) + (22:42 @2) + (39:43 @3) + (5:49 @4) + (32 @5) 11.12 km (6:54 / km) +196m 6:21 / km
ahr:136 max:184

Tuesday tough mudder - Wick
Did this run in the summer - it took about 50 mins at a nice pace - today....
Ended up being a total mud bath - on the positive side it was a bit like a safari as we ran with cows, sheep, horses, rabbits, and llamas!
Nice pie in the pub afterwards - and not a werewolf in sight (so Amy was happy)

https://www.stryd.com/powercenter/run/530419013366...

https://www.strava.com/activities/2860614910/overv...

Monday Nov 11 #

5 PM

Running - Road / Track intervals 45:22 intensity: (40 @0) + (17 @1) + (36 @2) + (14:34 @3) + (23:00 @4) + (6:15 @5) 9.07 km (5:00 / km) +87m 4:46 / km
ahr:153 max:200

Intervals and strides

Out with my new birthday beats - toons to run with - 800m intervals with 3 min Z1 in between - then strides on the loop back. Tough but needed if I’m gonna speed up

https://www.stryd.com/powercenter/run/452781700579...

https://www.strava.com/activities/2857931364/overv...

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