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Training Log Archive: Whitesheep

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Off-road running3 3:39:02 27.63(7:56) 44.47(4:56) 436103.5
  Cycling2 3:38:40 61.05(3:35) 98.25(2:14) 85674.7
  Road running1 1:03:51 8.98(7:07) 14.45(4:25) 12135.3
  S&C1 20:008.0
  Running (buggy/bag)1 15:41 1.62(9:41) 2.61(6:01) 535.4
  Total8 8:57:14 99.28 159.77 1466226.8

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MoTuWeThFrSaSu

Sunday Sep 20 #

7 AM

Off-road running long 2:05:27 intensity: (4:58 @1) + (40:16 @2) + (1:16:29 @3) + (3:44 @4) 26.24 km (4:47 / km) +185m 4:37 / km
ahr:151 max:168 shoes: New Balance Lazr

Nice first proper group long run in a while, hard last half hour though when I cracked a bit.
Found a few new paths on the edge of st albans

Saturday Sep 19 #

7 AM

Cycling 2:32:06 intensity: (1:23:11 @1) + (30:26 @2) + (32:48 @3) + (5:41 @4) 66.74 km (2:17 / km) +639m 2:10 / km
ahr:135 max:172

And first group ride since... not even sure.
Sociable first couple of hours with ricardo and Chris then still had a bit of time left on the clock so did a short sharp kimpton loop

Thursday Sep 17 #

5 AM

Road running 1:03:51 intensity: (4:59 @1) + (4:28 @2) + (44:06 @3) + (10:18 @4) 14.45 km (4:25 / km) +121m 4:15 / km
ahr:156 max:170 shoes: New Balance 1500 (iii)

first group run since March!
Lovely - nice morning for it and was really good to catch up with people
Nice tempo and I had enough for a few surges. Pleased to see the time compares reasonably well with past runs.
8 AM

Running (buggy/bag) 15:41 intensity: (6:06 @1) + (7:30 @2) + (2:05 @3) 2.61 km (6:01 / km) +53m 5:28 / km
ahr:138 max:153 shoes: New Balance echolucent

Wednesday Sep 16 #

4 PM

Off-road running 52:20 intensity: (13:41 @1) + (37:34 @2) + (1:05 @3) 9.62 km (5:26 / km) +133m 5:05 / km
ahr:137 max:152 shoes: New Balance Lazr

Steady Wheathampstead loop plus the nursery pickup

Tuesday Sep 15 #

11 AM

Cycling 1:06:34 intensity: (22:59 @1) + (36:02 @2) + (7:04 @3) + (29 @4) 31.51 km (2:07 / km) +217m 2:03 / km
ahr:137 max:168

Monday Sep 14 #

3 PM

Off-road running tempo 41:15 intensity: (2:28 @1) + (11:03 @2) + (16:24 @3) + (11:20 @4) 8.6 km (4:48 / km) +118m 4:29 / km
ahr:155 max:174 shoes: New Balance Lazr

felt reasonably good and got my hr going on the short sharp hills out of town, so thought why not make it a 'soft tempo' pace for the second half rather than an easy run. also motivated by getting back in good time for a work call.

not setting the world alight by any means but was pleasing to be a bit less wooden than pre-holiday.
8 PM

S&C 20:00 [2]

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