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Training Log Archive: John O

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling3 5:07:09 66.48(13.0/h) 106.99(20.9/h) 1325
  Running3 2:11:00 12.92(10:08) 20.8(6:18) 576
  Intervals1 34:06 3.39(10:04) 5.45(6:15)
  Total5 7:52:15 82.79(5:42) 133.24(3:33) 1901

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MoTuWeThFrSaSu

Saturday Oct 8, 2016 #

8 AM

Running warm up/down 18:48 [2] 2.78 km (6:46 / km)
shoes: 2015 Saucony Guide 7

Run to Williamson Park for Parkrun
9 AM

Running race 20:34 [5] 4.77 km (4:19 / km) +105m 3:53 / km
shoes: 2015 Saucony Guide 7

Parkrun

Running warm up/down 14:37 [3] 2.55 km (5:44 / km)
shoes: 2015 Saucony Guide 7

Run home

Thursday Oct 6, 2016 #

10 AM

Cycling 25:20 [3] 7.68 km (18.2 kph) +241m
ahr:131 max:163

Cycled to Rigg Lane car park for the SROC (well, Quentin and Iain) terrain run

Running 1:17:01 [3] 10.7 km (7:12 / km) +471m 5:54 / km
ahr:152 max:178 shoes: 2015 Inov8 XTalon 190

Terrain run

Up Clougha and over towards Grit Fell. Turned right and descended almost all the way to the jubilee tower. Back across to the summit of Clougha and then down the fell race route to the gate in the wall and back to the car park

Cycling 22:53 [3] 7.74 km (20.3 kph) +104m
ahr:124 max:145

Cycle home (with Iain until Bowerham)

Wednesday Oct 5, 2016 #

Cycling 3:33:56 [3] 73.97 km (20.7 kph) +980m
ahr:144 max:184 shoes: 2014 Shimano M064 SPD

Cycled Lancaster to High Bentham. Met Tom Hare and cycled to Slaidburn. Stopped in the cafe for tea and cake. Cycled to Newton. Tom went back to Settle, I went back to Lancaster via the trough.

Last 1/3 after Newton had the wind behind me which was good. Very windy - thought I was going to get blown off in a few places

Monday Oct 3, 2016 #

6 PM

Cycling 20:00 [3] 8.8 km (26.4 kph)

Cycle to intervals

Intervals 34:06 [3] 5.45 km (6:15 / km)
ahr:144 max:168 shoes: 2015 Saucony Guide 7

4 sets of
70s
50s
30s

Cycling 25:00 [3] 8.8 km (21.1 kph)

Cycle home

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