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Training Log Archive: Peds

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running6 7:00:30 49.63(8:28) 79.88(5:16) 1316
  S+C3 2:00:00
  Cycling1 1:38:27
  Spinning1 30:00
  Total11 11:08:57 49.63 79.88 1316

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Sunday Jan 31 #

10 AM

Running 1:39:29 intensity: (15:51 @1) + (58:47 @2) + (24:51 @3) 19.52 km (5:06 / km) +331m 4:42 / km
ahr:141 max:162

Up to 100 and feeling good. Maybe a tad risky incorporating quite a long hill in the middle but didn't back the calves and shins to handle the full thing on the canal. In the end legs felt pretty good the whole way. Callis wood descent was fun, such a nice gradient to run down.

Saturday Jan 30 #

9 AM

Running 1:14:27 intensity: (9:59 @1) + (50:11 @2) + (13:43 @3) + (34 @4) 14.8 km (5:02 / km) +177m 4:45 / km
ahr:141 max:168

Canal mileage with 4 x 30s strides getting down to around 3:20s. Feeling fairly good, quads a little tired towards the end.

Friday Jan 29 #

10 AM

Cycling 1:38:27 intensity: (25:37 @1) + (41:34 @2) + (26:29 @3) + (4:47 @4)
ahr:139 max:170

34.7k, +790m, 21.1kph

Scout Rd, top road to Baitings, over to Booth Wood, down to Ripponden, up Dyson Ln then back via Cottonstones. Quite decent conditions, 8 degrees and no rain. Put in some effort on a few of the climbs but all fairly short ones today.
5 PM

S+C 40:00 [1]

Thursday Jan 28 #

9 AM

S+C 40:00 [1]

4 PM

Running 1:00:04 intensity: (31:17 @1) + (28:31 @2) + (16 @3) 10.61 km (5:40 / km) +229m 5:06 / km
ahr:130 max:151

Started off with dad then carried on on the canal to Hebden. Took a hillier route back than initially planned.

Wednesday Jan 27 #

10 AM

Running 1:09:06 intensity: (23:15 @1) + (37:35 @2) + (8:16 @3) 12.2 km (5:40 / km) +328m 4:59 / km
ahr:135 max:157

Nice run up to Stoodley and round Withens Res. Up to 70 on the moors in inov-8s and achilles was all good during and just a tad tight after.

Tuesday Jan 26 #

9 AM

Running 1:10:00 intensity: (12:30 @1) + (38:06 @2) + (19:24 @3) 14.0 km (5:00 / km) +146m 4:45 / km
ahr:141 max:164

Easy canal to Luddenden, and then the beginnings of a session on the cycle path. 2 x 30s strides then 4 x 2mins (1min) sort of easy tempo at 3:55s. Felt fine bar some minor L glute and R quad DOMS from gym.
4 PM

Spinning 30:00 intensity: (27:00 @1) + (3:00 @2)
ahr:120 max:139

Just chilling, quads a bit tired.

Monday Jan 25 #

9 AM

S+C 40:00 [1]

3 PM

Running 47:24 intensity: (22:01 @1) + (25:08 @2) + (15 @3) 8.74 km (5:25 / km) +104m 5:07 / km
ahr:130 max:150

Gentle one along the canal. R patella twinge on the first or second step but faded away over the first couple k. Legs feeling alright otherwise.

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