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Training Log Archive: Thraws

In the 7 days ending Feb 24:

activity # timemileskm+m
  Cycling2 7:13:29 89.48(4:51) 144.0(3:01) 700
  Walk1 3:45:00 10.5(21:26) 16.9(13:19)
  Road run1 1:37:54 13.1(7:28) 21.08(4:39) 65
  Trail race1 21:53 3.11(7:03) 5.0(4:23) 27
  Total5 12:58:16 116.18(6:42) 186.98(4:10) 792
averages - weight:72kg

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Sunday Feb 24 #

4 PM

Road run (Chi Half Marathon) 1:37:54 [4] 13.1 mi (7:28 / mi) +65m 7:22 / mi
ahr:139 max:159 shoes: saucony swerve

Reining back a bit. Whilst keeping my eye in. Three large Summersdale laps to get half marathon distance in (plus an extra loop before stopping to make sure). Could have done with a half decent warm up before the first lap, which was uncomfortable. Second felt fine. Third was hard but it was the last so I was able to kick on a bit. Again, good to have this go reasonably well. Day after a hard parkrun too. Encouraging.

Saturday Feb 23 #

9 AM

Trail race race (Chichester parkrun) 21:53 [5] 5.0 km (4:23 / km) +27m 4:16 / km
ahr:141 max:157 weight:72kg

Good conditions. Sunny and mostly dry. Still losing time on the 2nd and 3rd climbs. Mile splits 7.00, 7.15, 7.03. Cadence 173 steps per min. Stride 1.31 metres, or 10 cm less than road run.

Friday Feb 22 #

Walk (Lower Adur) 3:45:00 [1] 10.5 mi (21:26 / mi)
ahr:71 max:136

Riparian ramble along the lower Adur from Bramber to Shoreham and back with Jan. And with lunch.

Thursday Feb 21 #

10 AM

Cycling (Recovery ride from home) 3:21:14 [2] 66.0 km (3:03 / km) +300m 2:59 / km
ahr:104 max:145

West Stoke, Compton (coffee), Idsworth, Chalton, Finchdean, Rowlands Castle, Westbourne, Hambrook, Nutbourne, Chidham loop, Bosham Harbour (lunch) and loop, home. Utterly delightful and relaxed companionable recovery ride. Felt right over Sunday's 20 miles at the outset so enjoyed the feeling of strength throughout. Three little hills and some efforts on the flat were thoroughly enjoyed. Looking forward to a half marathon challenge soonest.

Monday Feb 18 #

10 AM

Cycling (Billi to Henfield and bac) 3:52:15 [2] 78.0 km (2:59 / km) +400m 2:54 / km
ahr:104 max:158

With Jan, from hers to Slinfold, Itchingfield, Barns Green, Southwater, Copsale, Cowfold (coffee), Wineham, Henfield, Partridge Green, Ashurst, Ashington (lunch), Billingshurst. Just took it real steady and found 19-20 kph a comfortable pace. Extremely pleasant even with drizzle then rain for final leg. Best thing to do when legs won't work after day before's effort.

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