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Training Log Archive: Peds

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running8 7:32:34 54.02(8:23) 86.94(5:12) 1200
  S+C3 2:00:00
  Total11 9:32:34 54.02 86.94 1200
averages - weight:61.3kg

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MoTuWeThFrSaSu

Sunday Nov 8 #

7 AM

Running 1:45:00 intensity: (10:30 @1) + (1:07:30 @2) + (26:40 @3) + (20 @4) 20.5 km (5:07 / km) +321m 4:45 / km
ahr:142 max:165

Mortonhall, early-ish but not pre-brekkie. Kept it chill for the most part, feeling decidedly average. Solid week, plan is 8 hours next week then hold it there for a bit.

Saturday Nov 7 #

7 AM

Running 45:37 intensity: (20:00 @1) + (22:00 @2) + (3:37 @3) 8.24 km (5:32 / km) +166m 5:02 / km
ahr:135 max:155

Up the crags to see a very nice view indeed from above the fog. Legs all good, hrm pretty wacky for the first 15mins.

Friday Nov 6 #

7 AM

Running 56:40 intensity: (9:30 @1) + (24:50 @2) + (13:10 @3) + (9:10 @4) 12.33 km (4:36 / km) +51m 4:30 / km
ahr:145 max:174

10 x 1min (1) on the meadows grass. Just a short fartlek to get the legs moving, nothing too strenuous.
5 PM

Running 30:54 intensity: (26:40 @1) + (4:14 @2) 5.72 km (5:24 / km) +59m 5:08 / km
ahr:122 max:139

Recovery dub round the links, very peaceful in the dark with no wind.
6 PM

S+C 40:00 [1]

Thursday Nov 5 #

7 AM

Running 1:00:00 intensity: (25:00 @1) + (29:20 @2) + (5:00 @3) + (40 @4) 12.18 km (4:56 / km) +81m 4:46 / km
ahr:133 max:167 weight:61.5kg

Another nice morning, taking it chill round prestonfield GC. Golfers just starting but overtook by the 3rd green and was quiet after that, just the wafts from Nairn's oatcakes factory to keep me company. 5 x ~18s hill sprints on the links to finish.

Wednesday Nov 4 #

7 AM

Running 1:04:22 intensity: (21:20 @1) + (27:20 @2) + (15:42 @3) 10.61 km (6:04 / km) +321m 5:16 / km
ahr:137 max:162

Seat. Chilly, but quite nice and sunny, and stopped at the orchard for an apple.
6 PM

S+C 40:00 [1]

Tuesday Nov 3 #

7 AM

Running 1:00:01 intensity: (9:30 @1) + (31:05 @2) + (18:21 @3) + (1:05 @4) 11.6 km (5:10 / km) +162m 4:50 / km
ahr:141 max:168

Lap of KF, up through the bog, then 6 x 15s hill sprints. Pretty cold and damp this morning, but shin all good.

Monday Nov 2 #

7 AM

Running 30:00 intensity: (14:00 @1) + (14:20 @2) + (1:40 @3) 5.76 km (5:13 / km) +39m 5:02 / km
ahr:131 max:152 weight:61.1kg

MMMM with AJ. Just 30, both shins feeling good though so hopefully back on track now.
6 PM

S+C 40:00 [1]

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