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Training Log Archive: ben.mangan

In the 7 days ending Apr 18:

activity # timemileskm+mload
  Running5 5:06:02 38.55(7:56) 62.04(4:56) 141467.5
  Rock Climbing3 1:33:3913.0
  Cycling2 1:13:49 17.45(4:14) 28.08(2:38) 39720.0
  Strength Training1 31:053.1
  Yoga1 30:006.0
  Total11 8:54:35 56.0 90.12 1811109.6
  [1-5]10 7:41:03

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Sunday Apr 18 #

3 PM

Running hills 1:05:51 intensity: (14:15 @0) + (42:41 @1) + (8:46 @2) + (9 @3) 9.89 km (6:39 / km) +467m 5:23 / km
ahr:133 max:168

Afternoon run with Alan on the crater rim to sweat out some of the beer after Dans wedding last night.

Beautiful sunny autumn day - felt good to be out in the port hills

Saturday Apr 17 #

10 AM

Running 1:40:54 intensity: (34 @0) + (14:47 @1) + (1:09:15 @2) + (16:18 @3) 23.81 km (4:14 / km) +153m 4:06 / km
ahr:159 max:179

Run Ride with Anne along the Rail Trail to Little RIver.

Weather was a little wet but didnt dampen our spirits. I was feeling good and when I relised I was cruzing at a good 1/2 marathon pace I stepped it up a wee bit at the end. The tailwind helped.

Nice old train station at the end of the trail to have a noisy around before heading to Dans wedding

Friday Apr 16 #

12 PM

Running 49:08 intensity: (5:18 @0) + (39:12 @1) + (4:38 @2) 10.05 km (4:53 / km) +361m 4:09 / km
ahr:136 max:159

Lunch TIme run to Hagley park
4 PM

Rock Climbing 29:26 intensity: (12:22 @0) + (6:10 @1) + (8:11 @2) + (2:32 @3) + (11 @4)
ahr:126 max:182

Roxx session with Nick before picking anne up from the airport

Wednesday Apr 14 #

6 AM

Strength Training 31:05 [1]
ahr:80 max:107

Les mills core work out session
12 PM

Running 33:26 intensity: (9:37 @0) + (23:49 @1) 6.34 km (5:16 / km) +161m 4:41 / km
ahr:125 max:142

5 PM

Rock Climbing 31:26 [0]
ahr:75 max:94

Tuesday Apr 13 #

5 PM

Cycling 21:08 [2] 8.85 km (2:23 / km) +48m 2:19 / km
ahr:109 max:154

Commute

Running tempo 56:43 [4] 11.95 km (4:45 / km) +273m 4:16 / km
ahr:143 max:199

Speed session at Hansen park with summner running club.
Legs where heavy after Rogaine but loosens up and felt great by the end racing the old fast road runners! Not much banter just down to business and running fast.

5x 800m laps with 400m jog. Average 3:12 sort of pace...first one was slower at 3:20...

Felt good and well worked by the end. No niggles at all

Cycling 22:41 [3] 7.96 km (2:51 / km) +134m 2:38 / km
ahr:105 max:135

Commute

Monday Apr 12 #

Yoga 30:00 [2]
ahr:80 max:100

Les MIlls Yoga Session
11 AM

Cycling 30:00 [3] 11.27 km (2:40 / km) +215m 2:26 / km
ahr:77 max:126

Cycle to LEs Mills and then a yoga session
6 PM

Rock Climbing 32:47 [3]
ahr:69 max:84

Evening Tree Climbing with Al and Owen up the small pine tree @ Albert Terrace Crag.

After setting up the top rope we each did
1x one lap
2x two laps
1x three laps

Should bring glasses and gloves next time. My crampon seemed slightly loose but improved when tightend. Got more pumped on the first set then the last ones due to improved technique,

Would be good to get on the other longer tree, need to figure out if we can lead bolt it

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