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Training Log Archive: Flasher

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running6 6:49:55 45.97(8:55) 73.98(5:32) 1601
  Strength & Conditioning3 1:05:00
  Cycling1 1:00:50 12.8(12.6/h) 20.6(20.3/h) 254
  Total9 8:55:45 58.77 94.58 1855
averages - rhr:31

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Sunday Sep 27 #

8 AM

Running long 1:24:28 [3] 17.64 km (4:47 / km) +331m 4:23 / km
ahr:154 max:178

Up Porter to Ecky Woods. Through Millhouses Park and back over Brincliffe Edge and through Chelsea Park

Saturday Sep 26 #

11 AM

Running warm up/down 9:41 [2] 1.91 km (5:04 / km) +56m 4:25 / km
ahr:132 max:149

Running 37:31 [1] 5.71 km (6:34 / km) +95m 6:04 / km
ahr:133 max:157

Short GIAG. Falling out of love with running slow already. Maybe I just like pain. Tried to talk to one fresher. Got utterly shut down. Great.

Running 6:36 [2] 1.79 km (3:41 / km) +5m 3:38 / km
ahr:118 max:149

Steady effort home

Friday Sep 25 #

8 AM

Cycling 1:00:50 [2] 20.6 km (20.3 kph) +254m
ahr:112 max:146

Loop up Ecky Road, through Whirlow to Dore and down the Sheaf to Tesco's. Back over the hill home. To the Diamond to pick up face masks and then to Aldi.

Thursday Sep 24 #

1 PM

Strength & Conditioning 10:00 [2]

AS core
6 PM

Running 1:23:40 [1] 13.18 km (6:21 / km) +355m 5:36 / km
ahr:120 max:147 rhr:31

Riv with Andy. Good chat

Wednesday Sep 23 #

2 PM

Strength & Conditioning 10:00 [2]

AS core
8 PM

Running 1:32:56 [1] 14.44 km (6:26 / km) +351m 5:44 / km
shoes: Inov8 Terraultra 260

Zone 1 Club. Social headtorch bumble into round top path and the gold course w/ Andy, Charlie, Dan, Liam and Osian

Tuesday Sep 22 #

6 PM

Running intervals 20:00 [4] 5.45 km (3:40 / km) +45m 3:31 / km
shoes: Inov8 Mudclaws (new)

Intervals
2x2', 4x3', 2x2' (50% off)

Running warm up/down 30:15 [1] 5.5 km (5:30 / km) +65m 5:12 / km

Monday Sep 21 #

5 PM

Running 44:48 [2] 8.36 km (5:22 / km) +298m 4:33 / km

Dip into Riv pre circuits. Lovely weather. Bumped into Andrew down Springvale Road

Strength & Conditioning 45:00 [3]

Circuits without weights is odd. No proper S&C for 6 months came back to bite a bit

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