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Training Log Archive: GD44

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running3 3:56:40 27.36(6.9/h) 44.04(11.2/h) 480
  Walking2 2:38:25 5.86(2.2/h) 9.43(3.6/h) 350
  Total4 6:35:05 33.22(11:54) 53.47(7:23) 830
  [1-5]4 4:35:15

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Walking 38:35 [1] 2.42 km (3.8 kph) +136m

Cefn Sidan Sands walk with Dawn

Saturday Oct 8, 2016 #

11 AM

Running 1:39:45 [2] 19.75 km (11.9 kph) +194m
ahr:95 max:181

Run from Blaenduad to Pantlleuci

The start of long slow steady runs on weekends. Intent is to build the distance up gradually every weekend.

Walking 1:59:50 [0] 7.01 km (3.5 kph) +214m

Walk with Dawn, Isaac (9) and Lleucu (7) discovering the area near their house. We went off the PRoWs slightly and wondered into somebody's garden by accident. Oops. I didn't take a map with me you see!

Thursday Oct 6, 2016 #

6 PM

Running warm up/down 15:04 [1] 2.62 km (10.4 kph) +21m

Warm up with James Bruce

HR log all to c*ck

Running 55:11 [3] 11.73 km (12.8 kph) +93m

Les Croupiers 7 mile club run

Ran with a guy called Shaun who was good company. I was running a little faster than I probably would have had I been on my own. Comfortably uncomfortable!

8:05
8:04
7:27
7:30
7:32
7:19
7:18
6:35 (part mile pace)

Average pace: 7m 34s/mile


Running warm up/down 5:25 [1] 0.79 km (8.8 kph)
ahr:107 max:123

Cool down

Then stretched for 5-10mins afterwards too.

Monday Oct 3, 2016 #

6 PM

Running warm up/down 6:52 [1] 1.06 km (9.3 kph) +23m
ahr:123

Short warm up

Running hills 31:05 intensity: (27:52 @1) + (46 @2) + (1:46 @3) + (41 @4) 3.85 km (7.4 kph) +124m
ahr:120 max:175

Les Croupiers Hill Intervals

Descending Hills ~ Llandennis Ave
Start at crossroads of Llandennis Ave and Duffryn Ave. and run to:
# 1 2nd Lamppost on LH side
# 2 3rd Lamppost on RH side
# 3 2nd Lamppost on RH side
# 4 1st Lamppost on RH side

http://www.gmap-pedometer.com/?r=6136454


Running warm up/down 23:18 [1] 4.25 km (10.9 kph) +25m
ahr:115 max:137

Cool down

With Mike from Les Croups who ran a 5k PB on Sat and a half marathon PB on Sunday!

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