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Training Log Archive: Peds

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running5 4:43:45 32.53(8:43) 52.36(5:25) 975
  Cycling1 2:03:22
  S+C3 2:00:00
  Total9 8:47:07 32.53 52.36 975
averages - weight:61.6kg

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MoTuWeThFrSaSu

Sunday Nov 22 #

8 AM

Running 1:08:56 intensity: (25:00 @1) + (31:10 @2) + (12:46 @3) 12.74 km (5:25 / km) +241m 4:57 / km
ahr:137 max:160 weight:61.8kg

Shortonhall with Spud and Felix to start off with. Pretty slidy on the trails but had to be road shoes for the tarmac. Shin ok, never more than 1 and often 0, tired/strengthening feels towards the end rather than a sharper pain. Was a little long so maybe another day off tomorrow though.

Saturday Nov 21 #

10 AM

Cycling 2:03:22 intensity: (1:01:00 @1) + (51:00 @2) + (11:22 @3)
ahr:130 max:159

40.8k, +800m, 19.8kph

Seat7. Thought I was in for a nice sunny morning on the seat but then the heavens opened on laps 3 and 4 which was really quite unpleasant. Had told spud beforehand to send me back out if I got back within 2 hours though so on we went and the last couple passed ok as the sun came out again.

Friday Nov 20 #

8 AM

Running 55:10 intensity: (10:49 @1) + (19:00 @2) + (10:21 @3) + (15:00 @4) 11.74 km (4:42 / km) +90m 4:32 / km
ahr:148 max:176

20min tempo on the KF at 3:46s.

Shin a 1 on the WU and WD but fine during the session. Think a day off tomorrow might be wise though. Tempo felt hard but to be expected, first lap was a bit quicker than the rest with spud for company.
6 PM

S+C 40:00 [1]

Thursday Nov 19 #

7 AM

Running 36:50 intensity: (17:00 @1) + (18:00 @2) + (1:50 @3) 7.28 km (5:03 / km) +51m 4:53 / km
ahr:133 max:151

Couple big laps, slightly reduced from an hour, shin started ok but then a 1 again so decided to play it safe and hopefully get a session in tomorrow still. Nice to see Ali and Max though.

Wednesday Nov 18 #

9 AM

Running 1:02:49 intensity: (15:00 @1) + (30:00 @2) + (17:49 @3) 8.69 km (7:14 / km) +504m 5:36 / km
ahr:140 max:165

Pretty blumming breezy Pentlands with Spud and Dan, getting closer to managing that full flat run. Steep scramble up Caerketton then a loop of Capelaw and finishing with the scree. Good fun. Shin a 1.
6 PM

S+C 40:00 [1]

Tuesday Nov 17 #

7 AM

Running 1:00:00 intensity: (16:00 @1) + (31:40 @2) + (11:00 @3) + (1:20 @4) 11.9 km (5:02 / km) +90m 4:51 / km
ahr:139 max:169 weight:61.4kg

Usual pre brekkie hour with 5 x 20s hill sprints at the end. V windy but also really warm. R shin (other one to 2 weeks ago) was a 1-2, might skip the dub later.

Monday Nov 16 #

6 PM

S+C 40:00 [1]
(rest day)

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