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Training Log Archive: Rich

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running10 7:49:11 64.7(7:15) 104.12(4:30) 948
  Total10 7:49:11 64.7(7:15) 104.12(4:30) 948
  [1-5]10 7:41:29
averages - weight:65.2kg

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Sunday Oct 2, 2016 #

10 AM

Running warm up/down 9:58 intensity: (53 @0) + (2:54 @1) + (3:35 @2) + (2:36 @3) 1.91 km (5:14 / km) +20m 4:58 / km
ahr:127 max:145 shoes: Brooks Mach 15

Running race (XC) 29:14 intensity: (1 @0) + (10 @1) + (5 @2) + (11 @3) + (12:27 @4) + (16:20 @5) 8.16 km (3:35 / km) +89m 3:24 / km
ahr:169 max:175 weight:65.3kg shoes: Brooks Mach 15

First XC of the season - Booths at Shipley Park

New route; nice course although none of us had any idea where we were going at the start and difficult to pick out the yellow flags in the low, blinding sun. Was pretty much a threshold session this. 3rd place, making up lots of time on the technical wooded section.

Running warm up/down 15:17 intensity: (41 @0) + (6:31 @1) + (7:53 @2) + (12 @3) 2.93 km (5:13 / km) +12m 5:07 / km
ahr:124 max:141 shoes: Adidas Adizero Adios Boost (3)

Saturday Oct 1, 2016 #

9 AM

Running 1:49:26 intensity: (27 @0) + (4:31 @1) + (54:54 @2) + (49:34 @3) 24.03 km (4:33 / km) +282m 4:18 / km
ahr:138 max:154 shoes: Adidas Adizero Adios Boost (3)

Long run to Portland Park, Newstead and Thieves Wood. Best part of the day too.

Friday Sep 30, 2016 #

7 AM

Running 25:00 [2] 5.6 km (4:28 / km) +25m 4:22 / km
weight:65kg shoes: Skechers Go Run 4

ITW inc. Sainsbury's to buy cereal.
5 PM

Running 37:00 intensity: (23 @0) + (4:17 @1) + (29:07 @2) + (3:13 @3) 8.16 km (4:32 / km) +169m 4:06 / km
ahr:132 max:143 shoes: Skechers Go Run 4

Home from Newstead Station. Felt reasonable once moving.

Thursday Sep 29, 2016 #

7 AM

Running 35:00 [2] 8.4 km (4:10 / km)
weight:65.3kg shoes: Skechers Go Run 4

Few laps of the res, calves still a little sore but getting there.
5 PM

Running 1:00:30 [3] 14.9 km (4:04 / km) +120m 3:54 / km
shoes: Adidas Adizero Adios Boost (3)

Steady on the Pleasley triangle trails. GPS less as it needs charging and the charger is at work.

Wednesday Sep 28, 2016 #

6 PM

Running 30:21 intensity: (20 @0) + (1:07 @1) + (18:09 @2) + (10:45 @3) 6.98 km (4:21 / km) +21m 4:17 / km
ahr:136 max:147 shoes: Skechers Go Run 4

Evening jog. Life returning to my legs.

Tuesday Sep 27, 2016 #

7 AM

Running 29:01 intensity: (3:39 @0) + (2:05 @1) + (15:31 @2) + (7:46 @3) 5.6 km (5:11 / km) +45m 4:59 / km
ahr:129 max:148 shoes: Skechers Go Run 4

ITW
5 PM

Running 28:18 intensity: (36 @0) + (17:45 @1) + (9:57 @2) 5.5 km (5:09 / km) +35m 4:59 / km
ahr:123 max:138 shoes: Skechers Go Run 4

HFW

Monday Sep 26, 2016 #

5 PM

Running 1:00:06 intensity: (42 @0) + (37:20 @1) + (20:41 @2) + (1:23 @3) 11.95 km (5:02 / km) +130m 4:46 / km
ahr:123 max:143 shoes: Skechers Go Run 4

Recovery jog to Berry Hill. Ok for 40 mins but then ran out of steam and was an unpleasant slog home.

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