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Training Log Archive: CharlWard

In the 7 days ending Jan 17, 2016:

activity # timemileskm+m
  Running10 6:04:03 45.5(8:00) 73.22(4:58) 1353
  Circuits1 40:00
  Strength and Conditioning1 20:00
  Total12 7:04:03 45.5 73.22 1353
  [1-5]10 6:04:03

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MoTuWeThFrSaSu

Sunday Jan 17, 2016 #

8 AM

Running 1:04:04 intensity: (7:23 @1) + (38:18 @2) + (18:23 @3) 12.2 km (5:15 / km) +273m 4:43 / km
ahr:137 max:152

Beautiful snow.

Saturday Jan 16, 2016 #

8 AM

Running 14:59 intensity: (4:06 @1) + (7:14 @2) + (3:39 @3) 3.21 km (4:40 / km) +28m 4:29 / km
ahr:130 max:152 shoes: Mizuno Wave Inspire White

WU

9 AM

Running 18:12 intensity: (7 @1) + (6 @2) + (3:03 @3) + (6:54 @4) + (8:02 @5) 5.02 km (3:38 / km) +59m 3:25 / km
ahr:168 max:173 shoes: Mizuno Wave Inspire White

Hillsborough park run.

Both happy and disappointed. Good to know I can run this sort of time, but annoyed after being kept awake for two hours in the night by drunken people. Also had to weave in and out of all park-runners on laps 2&3 because apparently it's too difficult to stick to one side of the paths.

New max HR.

C • New course record 3

Running warm up/down 19:59 intensity: (10 @1) + (5:47 @2) + (14:02 @3) 3.64 km (5:29 / km) +128m 4:40 / km
ahr:148 max:159 shoes: Mizuno Wave Inspire White

WD

Friday Jan 15, 2016 #

5 PM

Running 26:34 intensity: (4:26 @1) + (14:35 @2) + (7:33 @3) 4.97 km (5:21 / km) +147m 4:40 / km
ahr:133 max:153 shoes: Mizuno Wave Inspire White

Completely random through streets of Walkley. Quite freeing, but I kind of like to know where I'm going.

Thursday Jan 14, 2016 #

5 PM

Running 51:16 intensity: (2:08 @1) + (32:01 @2) + (17:06 @3) + (1 @4) 10.21 km (5:01 / km) +210m 4:33 / km
ahr:139 max:160

Random; Fulwood - Sandygate. Managed to get confused in the usual place and ran a bit further than anticipated.

Wednesday Jan 13, 2016 #

8 AM

Running 7:32 [3] 1.53 km (4:56 / km)
shoes: Mizuno Wave Inspire White

Home - Goodwin

9 AM

Strength and Conditioning 20:00 [0]

50mins in the gym, stretching and exercises.

10 AM

Running 8:16 [3] 1.55 km (5:21 / km) +57m 4:31 / km
shoes: Mizuno Wave Inspire White

Goodwin - Home

1 PM

Running 53:00 intensity: (5:07 @1) + (29:14 @2) + (18:39 @3) 10.13 km (5:14 / km) +232m 4:42 / km
ahr:138 max:155

Much nicer out there now, less muddy.

Tuesday Jan 12, 2016 #

5 PM

Running warm up/down 30:11 intensity: (3:45 @1) + (20:27 @2) + (5:59 @3) 6.2 km (4:52 / km) +43m 4:42 / km
ahr:134 max:158

WU

Running 22:19 intensity: (3:06 @1) + (1:45 @2) + (1:53 @3) + (8:26 @4) + (7:09 @5) 5.12 km (4:22 / km) +2m 4:21 / km
ahr:154 max:171

4 x 1200 going every 6mins.

Really happy with this session.
4:21, 4:19, 4:18, 4:17

Running warm up/down 10:38 intensity: (11 @1) + (2:54 @2) + (7:33 @3) 2.15 km (4:56 / km) +4m 4:53 / km
ahr:149 max:157

WD

Monday Jan 11, 2016 #

5 PM

Circuits 40:00 [0]

Solo circuits.

6 PM

Running 34:57 intensity: (1:31 @1) + (18:01 @2) + (15:25 @3) 6.84 km (5:06 / km) +171m 4:32 / km
ahr:141 max:157

Standard Monday part one - accidentally saved the run near the end.

Running 2:06 intensity: (47 @1) + (1:19 @2) 0.46 km (4:35 / km)
ahr:117 max:124

Part two.

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