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Training Log Archive: Peds

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running6 5:43:39 38.57(8:55) 62.07(5:32) 1497
  Cycling2 1:29:00
  S+C6 1:00:00
  Orienteering1 32:52 3.15(10:26) 5.07(6:29) 89
  Total15 8:45:31 41.72 67.14 1586

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MoTuWeThFrSaSu

Sunday Aug 18 #

5 PM

Orienteering 32:52 intensity: (8:00 @1) + (10:00 @2) + (14:52 @3) 5.07 km (6:29 / km) +89m 5:58 / km
ahr:144 max:167

An easy intro back into the Göteborg skog.

Saturday Aug 17 #

11 AM

Running 55:54 intensity: (11:00 @1) + (18:00 @2) + (26:54 @3) 9.03 km (6:12 / km) +378m 5:07 / km
ahr:145 max:165

Felt tired and calves tight but at least the sun was out.
10 PM

S+C 10:00 [1]

Core

Friday Aug 16 #

5 PM

Running 35:09 intensity: (16:00 @1) + (12:00 @2) + (7:09 @3) 6.05 km (5:49 / km) +143m 5:12 / km
ahr:138 max:157

Headed out into the rain after woc, stuck some tunes in and ended up feeling great. Legs feeling yesterday, calves especially.
9 PM

S+C 10:00 [1]

Core

Thursday Aug 15 #

12 PM

Running 1:03:39 intensity: (6:00 @1) + (19:00 @2) + (22:39 @3) + (15:00 @4) + (1:00 @5) 13.15 km (4:51 / km) +190m 4:31 / km
ahr:149 max:178

Messed up slightly by doing a bit much in the past few days to do 20k today so I settled for 20 minutes of tempo instead, and then 5 x ~20s hill sprints afterwards. All ok but could tell I've not run fast much in a while, legs getting a bit tight. 3:45s for the tempo.
5 PM

Cycling 44:00 [2]

Standard 15k, +300m.
Was on the tail of a professional looking guy with a fancy bike down Scout Rd and decided to have some fun up the bottom section of Cragg, always fun when you look like a punter, still with the carrier rack on the back of my bike. Overtook at the start and got some power on, and when he re-overtook his glance at my feet to check that yes I was wearing vomeros made my day. Put in an effort and stayed close for 2mins but sadly couldn't muster enough power to complete the fun before I trundled off home.
11 PM

S+C 10:00 [1]

Core. Almost forgot about it... but no

Wednesday Aug 14 #

10 AM

Running 47:42 intensity: (20:00 @1) + (20:00 @2) + (7:42 @3) 8.86 km (5:23 / km) +130m 5:01 / km
ahr:137 max:161

Recovery miles + 4x15s relaxed strides. Ran for the first half with dad then added a bit more and did the strides. Back in time for a day of watching woc long.
9 PM

S+C 10:00 [1]

Core. Up to 50s planks

Tuesday Aug 13 #

11 AM

Cycling 45:00 [2]

Standard 15k, +300m loop after some gps watching
6 PM

Running 1:26:23 intensity: (21:00 @1) + (34:00 @2) + (28:23 @3) + (3:00 @4) 14.4 km (6:00 / km) +532m 5:04 / km
ahr:142 max:168

Club run + back up home at the end. Beautiful evening out on the moors with the sun shining and purple heather. Martin, Luke and I formed a little breakaway but still kept it fairly chill for the most part. Quads pretty tired but absorbing the descent nicely rather giving up and making my knees sore.
10 PM

S+C 10:00 [1]

Core

Monday Aug 12 #

10 AM

Running 54:52 intensity: (15:00 @1) + (30:00 @2) + (9:52 @3) 10.59 km (5:11 / km) +123m 4:54 / km
ahr:142 max:164

Legs pretty tired but solid enough
9 PM

S+C 10:00 [1]

Core

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