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Training Log Archive: Peds

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running6 5:47:17 40.66(8:33) 65.43(5:18) 1039
  Cycling3 3:18:39
  S+C2 1:20:00
  Total11 10:25:56 40.66 65.43 1039

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MoTuWeThFrSaSu

Sunday Mar 21 #

8 AM

Running 18:35 intensity: (13:01 @1) + (5:34 @2) 3.45 km (5:23 / km) +7m 5:20 / km
ahr:128 max:137

Achilles playing up, guess it was the hill sprints on Friday, but it managed a session + a couple hill sprints on Tuesday, hmm. Stuck to tarmac mostly and it seemed to come and go, but then worse on the slight uphill incline so called it a day.
3 PM

Cycling 36:34 intensity: (16:55 @1) + (16:35 @2) + (3:04 @3)
ahr:130 max:153

14.4k, +230m, 23.6kph

Nice to get out in the sunshine and bike was running well. Achilles fine, even out the saddle, and also fine walking down and up stairs.

Saturday Mar 20 #

8 AM

Running 54:01 intensity: (23:03 @1) + (29:32 @2) + (1:26 @3) 9.89 km (5:28 / km) +189m 4:59 / km
ahr:131 max:152

Easy seat, bit breezy but still a nice morning.

Friday Mar 19 #

8 AM

Running 1:15:00 intensity: (15:26 @1) + (54:15 @2) + (5:08 @3) + (11 @4) 14.86 km (5:03 / km) +227m 4:41 / km
ahr:138 max:166

Shortonhall, blackford scramble and 4 hill sprints to finish. Legs meh, L patella a bit ropey, but lovely running conditions.
5 PM

S+C 40:00 [1]

Thursday Mar 18 #

7 AM

Cycling 2:02:03 intensity: (39:25 @1) + (1:02:14 @2) + (20:15 @3) + (9 @4)
ahr:134 max:165

43.5k, +850m, 21.4kph

Widdop, nice and peaceful with not much wind or traffic. L knee bit iffy at times (both ITB and patella) but not bad.

Wednesday Mar 17 #

9 AM

Running 1:25:30 intensity: (16:18 @1) + (56:54 @2) + (12:18 @3) 14.7 km (5:49 / km) +363m 5:11 / km
ahr:138 max:157

Medium long on the moors, slightly longer than previous weeks. Went up to Little Holder Stones and then Two Lads so had a fair bit of terrain munching. Some quite cool mist hanging around on the tops too. Still not completely out the woods with the achilles, has felt 99% for a while, but reckon as long as I don't do anything stupid then eventually I'll forget about it.

Tuesday Mar 16 #

8 AM

Running 1:12:18 intensity: (13:40 @1) + (20:36 @2) + (17:52 @3) + (17:51 @4) + (2:19 @5) 15.29 km (4:44 / km) +115m 4:33 / km
ahr:149 max:179

3 x 6mins (2mins), 2 x 3mins (1min) on the canal, avg 3:41s.

Made it a bit grim for myself by having tailwind for the first two 6s and then headwind for the last 6 and 2 x 3. Wanted 3 x 3 really but was becoming an above-threshold effort to keep the paces consistent, maybe should've backed off but ah well. Finished off with 2 x 20s sprints on gradually uphill tarmac. Legs average, but happy with the calves not getting super tight, and shins all good.
3 PM

Cycling 40:02 intensity: (12:57 @1) + (25:26 @2) + (1:39 @3)
ahr:132 max:158

14.1k, +320m, 21.1kph

Lovely afternoon for a little spin, first time I've been warm wearing just t shirt and shorts this year. Good day's work.

Monday Mar 15 #

7 AM

Running 41:53 intensity: (29:39 @1) + (9:36 @2) + (2:38 @3) 7.24 km (5:47 / km) +138m 5:17 / km
ahr:128 max:153

With Sarah down to Mytholmroyd and then +Dad along the cycle path. Nice morning.
5 PM

S+C 40:00 [1]

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