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Training Log Archive: fletch

In the 30 days ending Nov 30, 2022:

activity # timemileskm+m
  run10 8:27:24 60.01(8:27) 96.57(5:15) 744
  Zwift4 4:53:40 97.75(3:00) 157.31(1:52) 1338
  Total14 13:21:04 157.76(5:05) 253.88(3:09) 2082

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Monday Nov 28, 2022 #

5 PM

run 45:06 intensity: (1:15 @1) + (31:19 @2) + (12:32 @3) 8.96 km (5:02 / km) +23m 4:58 / km
ahr:135 max:152 shoes: Tarkine Goshawk

Not all of my work shirts are equally breathable if today’s run is anything to go by. Yuk.

Sunday Nov 27, 2022 #

7 PM

run 1:01:31 intensity: (1:43 @1) + (27:26 @2) + (32:02 @3) + (20 @4) 10.73 km (5:44 / km) +252m 5:08 / km
ahr:138 max:166 shoes: Tarkine Goshawk

Got chatting to a bloke (principal’s partner) at the work Christmas party about CityStrides, so today was day one of trying to run every street in The Range. Given it is loading every run I’ve got on my current Garmin account, I’m already 60%of the way there, so may have to tick off some more local suburbs too.
C • Blair 2

Thursday Nov 24, 2022 #

5 PM

run 1:15:30 intensity: (1:41 @1) + (57:41 @2) + (16:08 @3) 14.08 km (5:22 / km) +110m 5:10 / km
ahr:134 max:160 shoes: Tarkine Goshawk

Longish blob run. Got quite wet in the last 20 minutes.

Wednesday Nov 23, 2022 #

8 PM

Zwift 1:22:40 [3] 45.94 km (1:48 / km) +300m 1:45 / km
shoes: Avanti Blade

2 short stages of Tour of Makuri Island back to back so that I actually have a chance of finishing it. Pretty comfortable pace, but unpleasantly warm. Not as bad as last time though.

Monday Nov 21, 2022 #

5 PM

run 40:39 intensity: (1:02 @1) + (13:00 @2) + (26:37 @3) 8.09 km (5:01 / km)
ahr:143 max:160 shoes: Brooks Adrenaline 20.3

Hot and humid. Lots of sweat in my eyes. Faster than intended, but felt comfortable till I started cooking near the end.

Sunday Nov 20, 2022 #

8 PM

Zwift 1:15:00 [3] 41.37 km (1:49 / km) +351m 1:44 / km
shoes: Avanti Blade

Makuri 40 and token cooldown.
Need an extra fan if I’m going to do this thru summer. Yuk.

Saturday Nov 19, 2022 #

5 PM

run 43:11 intensity: (37 @1) + (21:21 @2) + (20:46 @3) + (27 @4) 8.15 km (5:18 / km) +96m 5:00 / km
ahr:139 max:162 shoes: Tarkine Goshawk

Uninspired afternoon blob. Legs felt very weary on the uphills.

Thursday Nov 17, 2022 #

5 PM

run long 1:16:34 intensity: (40 @1) + (45:16 @2) + (30:38 @3) 14.34 km (5:20 / km) +99m 5:10 / km
ahr:137 max:155 shoes: Tarkine Goshawk

First run over 10km in a long time. Kept it super easy paced and felt pretty good, other than a prickle in my sock that kept poking the top of my big toe.

Tuesday Nov 15, 2022 #

7 PM

Zwift 1:06:00 [3] 35.0 km (1:53 / km) +317m 1:48 / km
shoes: Avanti Blade

Chasing the Sun solo loop on Makuri Island. Had thought of going a bit longer, but it was hot and my legs were still feeling Sunday , so needed to take easier to have any chance of that actually eventuating.

Monday Nov 14, 2022 #

5 PM

run 38:43 intensity: (23 @1) + (5:20 @2) + (33:00 @3) 7.78 km (4:59 / km) +23m 4:54 / km
ahr:145 max:159 shoes: Tarkine Goshawk

Bit warm this afternoon. Some nerve pain in left butt. Otherwise felt good.

Sunday Nov 13, 2022 #

7 PM

Zwift 1:10:00 intensity: (40:00 @2) + (30:00 @4) 35.0 km (2:00 / km) +370m 1:54 / km
shoes: Avanti Blade

Race Makuri Stage 2 - 28:04, 258W. Pretty hard. Didn't want to start flat out, so settled in a pack in the middle of the field, which blew up when we started to go uphill. At the top of the climb, I was stuck in no man's land between two packs, and that's where I stayed till the end. 16th of 60 in C grade.
Heart was not particularly happy immediately after finishing the effort.

Roughly 10 mins WU, waiting for the race to start, and looping around the course a second time very gently afterwards (without the lead-in).

Monday Nov 7, 2022 #

5 PM

run 39:02 intensity: (42 @1) + (10:38 @2) + (27:42 @3) 7.81 km (5:00 / km) +20m 4:56 / km
ahr:140 max:155 shoes: Tarkine Goshawk

Yesterday’s delayed jog meant running 2 days in a row for the first time in a long time.
Felt pretty good generally, but was getting a bit of upper hammy/glute pain in the second half.

Sunday Nov 6, 2022 #

5 PM

run 35:32 intensity: (1:38 @1) + (20:04 @2) + (13:40 @3) + (10 @4) 6.64 km (5:21 / km) +82m 5:02 / km
ahr:135 max:162 shoes: Tarkine Goshawk

Super easy “something is better than nothing” run after a lazy weekend on the couch.

Thursday Nov 3, 2022 #

5 PM

run 51:36 intensity: (45 @1) + (37:56 @2) + (12:55 @3) 10.01 km (5:09 / km) +39m 5:03 / km
ahr:135 max:146 shoes: Brooks Adrenaline 20.3

Bit of nerve pain in hammy. R calf has been tightening up a little by the end of these ‘longer’ runs, but not too bad.

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