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Training Log Archive: Urban

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running7 4:52:59 36.67(7:59) 59.02(4:58) 1129
  Total7 4:52:59 36.67(7:59) 59.02(4:58) 1129

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

10 AM

Running long (Trail) 1:00:03 intensity: (18:40 @2) + (41:23 @3) 11.54 km (5:12 / km) +330m 4:33 / km
ahr:113 max:134 shoes: Wave Harrier 3 Black

East Dale / Diamond Cottage - been a while since I've been here! Climb out of East Dale certainly doesn't get any easier!
Legs getting a bit cooked towards the end!

Saturday Nov 25, 2017 #

8 AM

Running warm up/down (Warm Up ) 11:44 intensity: (16 @1) + (10:45 @2) + (43 @3) 2.25 km (5:13 / km) +2m 5:12 / km
ahr:124 max:128 shoes: Wave Ascend 8 Purple - 2

Warm Up
Frosty - a bit "Bambi on Ice" ..... mostly - almost decided to bite the bullet and head off to HBCP instead..... but didn't!

Running race ( Peter Pan ParkRun ) 20:08 intensity: (18 @2) + (1:07 @3) + (18:43 @4) 5.0 km (4:02 / km)
ahr:136 max:140 shoes: Wave Ascend 8 Purple - 2

Peter Pan ParkRun
Pleased with 20:07 (self timed) under those conditions.
Paths very icy so a lot of grass running. Of course the 6 hairpin turns don't help your flow, but you go to PPParkRun knowing what to expect!
Turned out to be a good session anyway as able to hunt down positions 2 and 3 during large lap 2 and hang on for Silver! :) ;)

Running warm up/down (Warm Down ) 9:55 intensity: (1:40 @2) + (8:15 @3) 2.06 km (4:49 / km)
ahr:117 max:122 shoes: Wave Ascend 8 Purple - 2

Warm Down

Friday Nov 24, 2017 #

1 PM

Running 31:09 intensity: (36 @1) + (20:12 @2) + (10:21 @3) 6.01 km (5:11 / km) +161m 4:34 / km
ahr:111 max:122 shoes: Wave Ascend 8 Purple - 3

Beverley Clump

Thursday Nov 23, 2017 #

2 PM

Running long (Trail) 59:43 intensity: (2:42 @1) + (21:12 @2) + (22:52 @3) + (12:57 @4) 11.18 km (5:20 / km) +330m 4:39 / km
ahr:116 shoes: Wave Harrier 3 Black

Little Wold loop, Diamond Cottage (top of the woods), Little Wold loop.
A little different, just didn't fancy ED ToD or DC / EDale so did a compromise..... worked well!

Wednesday Nov 22, 2017 #

2 PM

Running (Trail) 37:46 intensity: (1:39 @1) + (17:09 @2) + (17:26 @3) + (1:32 @4) 7.15 km (5:17 / km) +210m 4:36 / km
ahr:113 max:129 shoes: Mizuno Wave Ascend 6 Blue

ORE recovery - a bit sloppy here and there underfoot.

Tuesday Nov 21, 2017 #

2 PM

Running tempo (Road) 32:26 intensity: (26:31 @3) + (5:55 @4) 7.52 km (4:19 / km) +52m 4:10 / km
ahr:123 max:130 shoes: Wave Rider 18 Neon Green

North Cave / Ellerker Road Loop @ Tempo
16:10 / 16:16 splits - good to say chose the more difficult (imo), clockwise, circuit.

Monday Nov 20, 2017 #

1 PM

Running (Road) 30:05 intensity: (18:49 @2) + (11:16 @3) 6.3 km (4:47 / km) +44m 4:37 / km
ahr:113 shoes: Wave Ultima 6 White

Elkerker Road Loop

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