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Training Log Archive: Whitesheep

In the 7 days ending Mar 19, 2023:

activity # timemileskm+mload
  Running (buggy/bag)8 3:18:16 21.73(9:07) 34.98(5:40) 63863.4
  Off-road running2 1:39:13 12.4(8:00) 19.96(4:58) 25159.7
  S&C2 1:25:0035.0
  Road running1 58:48 8.5(6:55) 13.68(4:18) 9739.7
  Total13 7:21:17 42.64 68.62 985197.8
  [1-5]13 7:11:17

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MoTuWeThFrSaSu

Saturday Mar 18, 2023 #

4 PM

Off-road running tempo 49:00 intensity: (5:49 @1) + (3:19 @2) + (20:51 @3) + (14:24 @4) + (4:37 @5) 10.53 km (4:39 / km) +164m 4:19 / km
ahr:159 max:179 shoes: inov8 roclite 275

Hilly muddy tempo
Good training like last week with tired legs from weights

Friday Mar 17, 2023 #

8 AM

Running (buggy/bag) 16:47 intensity: (13:49 @1) + (2:58 @2) 2.64 km (6:21 / km) +56m 5:45 / km
ahr:125 max:143 shoes: On Cloud

11 AM

Running (buggy/bag) 17:19 intensity: (10:00 @1) + (3:19 @2) + (4:00 @3) 2.75 km (6:18 / km) +57m 5:42 / km
ahr:124 max:161 shoes: On Cloud

4 PM

Running (buggy/bag) 31:48 intensity: (19:48 @1) + (12:00 @2) 5.86 km (5:25 / km) +73m 5:06 / km
ahr:133 max:145 shoes: Asics Tarther Japan (ii)

8 PM

S&C 45:00 [3]

weights

Thursday Mar 16, 2023 #

6 AM

Road running tempo 58:48 intensity: (3:55 @1) + (10:26 @2) + (12:09 @3) + (21:12 @4) + (11:06 @5) 13.68 km (4:18 / km) +97m 4:09 / km
ahr:160 max:179 shoes: New Balance Fuel Cell

Childwickbury out & back
Much better than I expected. Alex and Andy were up for pushing the pace and although I fell off the back of them in the last few km I wasn’t far back.
5 PM

Running (buggy/bag) 16:55 intensity: (11:22 @1) + (5:33 @2) 2.64 km (6:25 / km) +59m 5:46 / km
ahr:126 max:147 shoes: Asics Tarther Japan (ii)

Wednesday Mar 15, 2023 #

8 AM

Running (buggy/bag) 34:50 intensity: (10:33 @1) + (16:26 @2) + (7:51 @3) 6.04 km (5:46 / km) +91m 5:22 / km
ahr:139 max:163 shoes: Asics Tarther Japan (ii)

2 PM

Running (buggy/bag) 15:08 intensity: (7:46 @1) + (3:55 @2) + (3:27 @3) 2.69 km (5:37 / km) +115m 4:38 / km
ahr:134 max:162 shoes: Asics Tarther Japan (ii)

Tuesday Mar 14, 2023 #

12 PM

Off-road running intervals 50:13 intensity: (4:39 @1) + (16:24 @2) + (12:00 @3) + (8:10 @4) + (9:00 @5) 9.43 km (5:20 / km) +86m 5:06 / km
ahr:154 max:182 shoes: inov8 roclite 275

Short reps on a soft but not soggy low meadow
8x 200/100/200/rest. Started off hard and just about kept it going but it took a lot of mental effort in the second half.
8 PM

S&C 40:00 intensity: (10:00 @0) + (15:00 @1) + (10:00 @2) + (5:00 @3)

core & yoga
Getting some momentum going again now, feels good

Monday Mar 13, 2023 #

7 AM

Running (buggy/bag) 48:56 intensity: (15:03 @1) + (32:24 @2) + (1:29 @3) 9.12 km (5:22 / km) +72m 5:10 / km
ahr:137 max:155 shoes: New Balance Fuel Cell

5 PM

Running (buggy/bag) 16:33 intensity: (6:41 @1) + (5:58 @2) + (3:54 @3) 3.23 km (5:07 / km) +114m 4:21 / km
ahr:136 max:161 shoes: New Balance Fuel Cell

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