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Training Log Archive: Rich

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Running50 28:56:13 219.78(7:54) 353.7(4:55) 38263481.3
  Orienteering9 6:14:17 46.06(8:08) 74.13(5:03) 1195185 /188c98%1234.3
  Strength and Conditioning3 1:12:5150.8
  Total53 36:23:21 265.85 427.84 5021185 /188c98%4766.5
  [1-5]52 36:01:17
averages - sleep:7.9 weight:67.4kg

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Thursday Jun 30, 2016 #

7 AM

Running 21:18 intensity: (1:59 @1) + (15:30 @2) + (2:58 @3) + (51 @4) 4.45 km (4:47 / km) +19m 4:41 / km
ahr:136 max:161 shoes: Adidas Adizero Adios Boost (3)

ITW

Running 2:59 intensity: (1:58 @1) + (1:01 @2) 0.58 km (5:10 / km) +4m 5:00 / km
ahr:121 max:135 shoes: Adidas Adizero Adios Boost (3)

12 PM

Running 14:48 intensity: (9:36 @1) + (5:02 @2) + (10 @3) 3.0 km (4:56 / km) +44m 4:36 / km
ahr:122 max:144 shoes: Adidas Adizero Adios Boost (3)

To and from physio apt finishing at Tesco to get lunch. Still a little unbalance with excess tightness through R hip area but much better than previous and loosened off again. Also loosened off R calf which has been tight since BOC Sprints - felt much better after.
5 PM

Running hills (Reps) 58:19 intensity: (28:57 @1) + (15:35 @2) + (1:03 @3) + (44 @4) + (12:00 @5) 10.72 km (5:26 / km) +280m 4:49 / km
ahr:131 max:166 shoes: Adidas Adizero Adios Boost (3)

12 x 1min hill reps (~20-25m climb) on Kirkby Colliery Summit with jog back recoveries.

Did this on the way so had a bag on, although it was pretty light. This felt pretty hard work.

Running 1:06 intensity: (30 @1) + (36 @2) 0.25 km (4:22 / km)
ahr:126 max:142 shoes: Adidas Adizero Adios Boost (3)

Wednesday Jun 29, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 20:54 intensity: (3:22 @1) + (16:13 @2) + (1:19 @3) 4.51 km (4:38 / km) +19m 4:32 / km
ahr:134 max:147 shoes: Skechers Go Run 4

ITW

Running 2:59 intensity: (2:20 @1) + (39 @2) 0.57 km (5:15 / km) +4m 5:04 / km
ahr:119 max:132 shoes: Skechers Go Run 4

5 PM

Running 1:44 intensity: (54 @1) + (50 @2) 0.39 km (4:29 / km)
ahr:121 max:133 shoes: Skechers Go Run 4

Running 40:28 intensity: (7:55 @1) + (31:33 @2) + (1:00 @3) 8.84 km (4:35 / km) +67m 4:25 / km
ahr:134 max:145 shoes: Skechers Go Run 4

Managed to avoid the worst of the rain for this tootle home from Newstead Station.

Tuesday Jun 28, 2016 #

7 AM

Running 21:42 intensity: (1:54 @1) + (11:23 @2) + (8:25 @3) 5.01 km (4:20 / km) +52m 4:07 / km
ahr:139 max:154 slept:6.25 weight:67kg shoes: Adidas Adizero Adios Boost (3)

ITW
5 PM

Running warm up/down 22:13 intensity: (10:15 @1) + (9:57 @2) + (1:41 @3) + (20 @4) 4.36 km (5:06 / km) +25m 4:57 / km
ahr:129 max:159 shoes: Adidas Adizero Adios Boost (3)

Running intervals 26:48 intensity: (5:23 @1) + (2:29 @2) + (3:01 @3) + (15:15 @4) + (40 @5) 6.24 km (4:18 / km) +2m 4:17 / km
ahr:153 max:175 shoes: Adidas Adizero Adios Boost (3)

Another damp night at the track. Out front on my own tonight for 6 x 1km (90s):

3:11, 11, 10, 11, 13, 09

Speed returning quickly now and running feeling much easier. Already feel I'm running 10-15s/km faster than 3-4 weeks ago.

Running warm up/down 19:06 intensity: (4:49 @1) + (13:59 @2) + (18 @3) 4.11 km (4:39 / km)
ahr:131 max:146 shoes: Adidas Adizero Adios Boost (3)

Monday Jun 27, 2016 #

7 AM

Running 19:04 intensity: (2:23 @1) + (13:16 @2) + (3:25 @3) 4.32 km (4:25 / km) +19m 4:19 / km
ahr:135 max:149 shoes: Skechers Go Run 4

Running 3:08 intensity: (2:42 @1) + (26 @2) 0.63 km (5:00 / km) +6m 4:47 / km
ahr:114 max:133 shoes: Skechers Go Run 4

12 PM

Running 32:49 intensity: (16:13 @1) + (10:24 @2) + (2:25 @3) + (3:47 @4) 6.94 km (4:44 / km) +8m 4:42 / km
ahr:133 max:167 slept:9.5 weight:67.2kg shoes: Nike Flyknit Lunar 2

Lunch time jog to the embankment with a few sprints. Feeling pretty decent.
5 PM

Running 30:45 intensity: (17:06 @1) + (10:29 @2) + (3:10 @3) 5.7 km (5:24 / km) +43m 5:12 / km
ahr:128 max:156 shoes: Skechers Go Run 4

Jog home with a stop off for a few hill sprints.

Running 1:24 intensity: (46 @1) + (38 @2) 0.34 km (4:06 / km)
ahr:126 max:143 shoes: Skechers Go Run 4

Sunday Jun 26, 2016 #

5 AM

Running warm up/down 18:59 intensity: (13:31 @1) + (4:38 @2) + (50 @3) 1.83 km (10:22 / km) +24m 9:44 / km
ahr:111 max:147 shoes: VJ Bold

Orienteering race 1:09:22 intensity: (26 @1) + (34 @2) + (27:20 @3) + (41:02 @4) *** 14.19 km (4:53 / km) +440m 4:14 / km
ahr:159 max:171 spiked:23/24c shoes: VJ Bold

Harvester Trophy - Cleeve Hill - Last Leg

After FVO's DSQ looked like I would be going out 2nd hunting down Ben Stevens for first. However, Francesco did a great job on 6th leg setting me off with a lead, which I was pretty confident of holding. Had a pretty decent run losing only 30s or so on 11 but otherwise only the off hesitation. Running felt reasonable but missing a gear; I'll put that down to running a 5:30am. Nice area which I really enjoyed.

Running warm up/down 9:30 intensity: (1 @0) + (9:12 @1) + (17 @2) 1.38 km (6:53 / km) +20m 6:25 / km
ahr:117 max:129 shoes: VJ Bold

Saturday Jun 25, 2016 #

12 PM

Running long 1:30:55 intensity: (1 @0) + (16:54 @1) + (1:04:25 @2) + (9:35 @3) 20.19 km (4:30 / km) +156m 4:20 / km
ahr:134 max:152 shoes: Skechers Go Run 4

Friday Jun 24, 2016 #

7 AM

Running 22:28 [2] 4.96 km (4:32 / km) +24m 4:25 / km
shoes: Skechers Go Run 4

5 PM

Running 1:46 [2] 0.3 km (5:58 / km)
shoes: Skechers Go Run 4

Running 20:16 [2] 4.48 km (4:31 / km) +19m 4:26 / km
shoes: Skechers Go Run 4

Thursday Jun 23, 2016 #

6 PM

Running hills 1:16:55 intensity: (2 @0) + (28:15 @1) + (43:28 @2) + (5:10 @3) 15.22 km (5:03 / km) +400m 4:28 / km
ahr:131 max:152 shoes: Nike Fusion Trail

Wednesday Jun 22, 2016 #

8 AM

Running 32:57 intensity: (5:37 @1) + (24:35 @2) + (2:45 @3) 7.16 km (4:36 / km) +8m 4:34 / km
ahr:134 max:152 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running warm up/down 15:27 intensity: (11:53 @1) + (2:48 @2) + (46 @3) 1.89 km (8:11 / km) +2m 8:09 / km
ahr:113 max:156 shoes: Adidas Adizero Adios Boost (3)

Running race 27:06 intensity: (14 @1) + (6 @2) + (32 @3) + (17:40 @4) + (8:34 @5) 7.9 km (3:26 / km) +5m 3:25 / km
ahr:171 max:178 shoes: Adidas Adizero Adios Boost (3)

Notts AAA summer league - Colwich Park

Got myself in a pack of 5 early. Mainly sat in but tried pulling away a couple of times when paced dropped but couldn't split the field. Sat in on the second lap and then went with the Mansfield running who turned the screw around 1km out, leaving the young lads behind. Took him on the Sprint finish for 4th place. Fitness returning but still 30-40s behind where I would typically have been.

Running warm up/down 18:19 intensity: (4:41 @1) + (13:38 @2) 3.58 km (5:07 / km) +3m 5:06 / km
ahr:130 max:138 shoes: Adidas Adizero Adios Boost (3)

Tuesday Jun 21, 2016 #

7 AM

Running 21:06 intensity: (1:18 @1) + (15:42 @2) + (4:06 @3) 4.52 km (4:40 / km) +19m 4:35 / km
ahr:138 max:152 shoes: Puma Faas 300 V3

Running 2:37 intensity: (1:48 @1) + (49 @2) 0.52 km (5:03 / km) +3m 4:54 / km
ahr:113 max:140 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running 1:36 intensity: (1:11 @1) + (25 @2) 0.3 km (5:24 / km)
ahr:115 max:133 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 20:16 intensity: (9:15 @1) + (11:01 @2) 4.17 km (4:52 / km) +25m 4:43 / km
ahr:127 max:143 shoes: Adidas Adizero Adios Boost (3)

Running intervals 19:31 intensity: (6:23 @1) + (5:40 @2) + (4:47 @3) + (2:41 @4) 3.83 km (5:06 / km) +1m 5:05 / km
ahr:137 max:171 shoes: Adidas Adizero Adios Boost (3)

10 x 300m in ~49s

Running with Luke (Invictus Games 1,500m gold medal winner).

Running warm up/down 18:27 intensity: (12:55 @1) + (5:32 @2) 3.63 km (5:05 / km) +1m 5:05 / km
ahr:127 max:138 shoes: Adidas Adizero Adios Boost (3)

Monday Jun 20, 2016 #

6 AM

Strength and Conditioning 30:51 [1]
ahr:79 max:125

Running 23:47 intensity: (4:48 @1) + (14:15 @2) + (4:38 @3) + (6 @4) 4.95 km (4:48 / km) +53m 4:33 / km
ahr:135 max:161 shoes: Skechers Go Run 4

ITW
5 PM

Running 25:32 intensity: (15:03 @1) + (7:22 @2) + (1:24 @3) + (1:39 @4) + (4 @5) 5.13 km (4:59 / km) +171m 4:16 / km
ahr:129 max:174 shoes: Skechers Go Run 4

Sunday Jun 19, 2016 #

10 AM

Running warm up/down 27:22 intensity: (4:37 @1) + (20:43 @2) + (2:02 @3) 6.29 km (4:21 / km) +49m 4:11 / km
ahr:134 max:147 shoes: Skechers Go Run 4

Cruise down to Oxclose Wood

Orienteering 43:20 intensity: (3:24 @1) + (24:51 @2) + (15:05 @3) ** 7.32 km (5:55 / km) +194m 5:13 / km
ahr:140 max:155 spiked:18/18c shoes: Inov8 X Talon 190 (2)

Oxclose Wood

Ran pretty steadily using it as part of a long run. Area was pretty nettley in places but managed to avoid the worst of it, generally being a girl and running out of my way to go around. No.3 wasn't there and carried on after a short hunt; apparently it was in the wrong place.

Running warm up/down 32:19 intensity: (17:35 @1) + (14:44 @2) 6.28 km (5:09 / km) +86m 4:49 / km
ahr:127 max:139 shoes: Skechers Go Run 4

Saturday Jun 18, 2016 #

11 AM

Running warm up/down 15:26 intensity: (6:35 @1) + (7:39 @2) + (1:12 @3) 3.08 km (5:00 / km) +21m 4:51 / km
ahr:128 max:155 shoes: VJ Bold

Orienteering race 49:08 intensity: (25 @1) + (9 @2) + (4:06 @3) + (44:14 @4) + (14 @5) *** 10.16 km (4:50 / km) +224m 4:21 / km
ahr:164 max:174 spiked:29/30c shoes: VJ Bold

Carsington Pastures Brown

Always enjoy running here. Ran pretty well with limited errors. Only error of particular note was overshooting 22 which cost me about 20s.

Orienteering warm up/down 37:35 intensity: (20:26 @1) + (14:04 @2) + (3:05 @3) *** 5.03 km (7:28 / km) +113m 6:43 / km
ahr:125 max:149 spiked:16/16c shoes: VJ Bold

Hanging controls for EMJOS training as WD.

Friday Jun 17, 2016 #

7 AM

Running 24:41 [2] 5.05 km (4:53 / km) +28m 4:45 / km
shoes: Puma Faas 300 V3

Thursday Jun 16, 2016 #

7 AM

Running 23:01 intensity: (2:10 @1) + (13:32 @2) + (7:19 @3) 5.05 km (4:33 / km) +54m 4:20 / km
ahr:136 max:152 shoes: New Balance Fresh Foam Zante

Wednesday Jun 15, 2016 #

7 AM

Running 22:55 intensity: (4:47 @1) + (15:21 @2) + (2:47 @3) 4.78 km (4:48 / km) +47m 4:34 / km
ahr:134 max:147 shoes: Puma Faas 300 V3

5 PM

Running 23:04 intensity: (14:20 @1) + (8:44 @2) 4.89 km (4:43 / km) +18m 4:38 / km
ahr:126 max:136 shoes: Puma Faas 300 V3

Really tired today. Right ant tib also very sore. Piss wet through again

Tuesday Jun 14, 2016 #

7 AM

Running 23:21 intensity: (2:43 @1) + (11:42 @2) + (8:56 @3) 5.2 km (4:29 / km) +52m 4:16 / km
ahr:138 max:155 weight:68.1kg shoes: Adidas Adizero Adios Boost (3)

ITW; damp and muggy.
6 PM

Running warm up/down 22:13 intensity: (8:38 @1) + (12:54 @2) + (41 @3) 4.53 km (4:55 / km) +184m 4:05 / km
ahr:129 max:155 shoes: Adidas Adizero Adios Boost (3)

Running intervals 20:59 intensity: (1:07 @1) + (4:24 @2) + (5:30 @3) + (9:58 @4) 4.44 km (4:43 / km) +1m 4:43 / km
ahr:154 max:172 shoes: Adidas Adizero Adios Boost (3)

10 x 400m (1 min)

Monsoon conditions, good inch of water on large parts of the track. 70-71s per rep.

Running warm up/down 22:35 intensity: (11:22 @1) + (11:13 @2) 4.14 km (5:27 / km)
ahr:124 max:140 shoes: Adidas Adizero Adios Boost (3)

Monday Jun 13, 2016 #

6 AM

Strength and Conditioning 22:00 [0]

7 AM

Running 25:30 intensity: (4:21 @1) + (9:49 @2) + (3:33 @3) + (2:51 @4) + (4:56 @5) 5.37 km (4:45 / km) +60m 4:30 / km
ahr:147 max:185 shoes: Puma Faas 300 V3

ITW; short cut as running late. Did a little extra loop around the station to make up for it.
5 PM

Running 58:02 intensity: (8:26 @1) + (31:43 @2) + (3:30 @3) + (12:53 @4) + (1:30 @5) 11.54 km (5:02 / km) +222m 4:35 / km
ahr:141 max:171 shoes: Puma Faas 300 V3

Back home from Newstead Station. A few hill sprints at Kirkby Pit on route.

Sunday Jun 12, 2016 #

12 PM

Running warm up/down 8:44 intensity: (6:50 @1) + (1:54 @2) 1.06 km (8:13 / km) +13m 7:45 / km
ahr:111 max:139 shoes: Inov8 ORoc 280 (3)

Orienteering race 41:25 intensity: (27 @1) + (10 @2) + (2:55 @3) + (37:40 @4) + (13 @5) ***** 6.68 km (6:12 / km) +123m 5:41 / km
ahr:164 max:175 shoes: Inov8 ORoc 280 (3)

BEOC Middle - Leith Hill

Enjoyed this but wasn't very good - I knew it wasn't disastrous though from the people I had passed. Only controls I was reasonably happy with were 1, 4, 6, 10, 13, 14, 17, 19, 22, 24, 25 although there were still small errors in these. Caught Jamie P 4 mins at 4 and chased after him, unfortunately he went the wrong way and lost a minute. Also lost ~a minute each at 7, 8 and on 9 (bad RC). Lots of little errors on many controls with bigger errors on 20, 21 and 23.

Running warm up/down 10:07 [1] 1.53 km (6:36 / km) +13m 6:20 / km
shoes: Inov8 ORoc 280 (3)

Saturday Jun 11, 2016 #

10 AM

Running warm up/down 16:52 intensity: (7:32 @1) + (7:47 @2) + (1:33 @3) 3.03 km (5:34 / km) +5m 5:31 / km
ahr:129 max:153 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 15:38 intensity: (26 @1) + (4 @2) + (9 @3) + (2:45 @4) + (12:14 @5) ** 4.05 km (3:51 / km) +9m 3:49 / km
ahr:173 max:179 shoes: Adidas Adizero Adios Boost (3)

BEOC Sprints @ Olympic Park - Heat 1.3

Couple of sub-optimal route choices towards the end but otherwise went reasonably well until I down loaded and found I'd miss-punched at 18 (like a fair few) on a very dodgy control. Put in protest which was rejected so went to jury and was reinstated. Controller acknowledged after they could see the issue but it was too late to do anything; grass had always previously been mown and so it wouldn't have been an issue. No mown grass made tree and veg boundaries features basically the same.

Though it was harsh on Nathan L though as he was top 6 for all the correct controls. Felt those who had mispunched should have been added to the respective finals rather than displacing others.
3 PM

Running warm up/down 19:31 intensity: (4:43 @1) + (12:22 @2) + (2:26 @3) 3.25 km (6:01 / km) +2m 6:00 / km
ahr:130 max:152 shoes: Inov8 X Talon 190 (2)

Orienteering race 16:58 intensity: (2:48 @1) + (2:29 @2) + (5:26 @3) + (6:05 @4) + (10 @5) *** 3.95 km (4:17 / km) +7m 4:15 / km
ahr:151 max:174 shoes: Inov8 X Talon 190 (2)

BEOC Sprint Final

Didn't start well technically and pace dropped through the middle section. Didn't have it in the tank. Disappointing.

Running warm up/down 6:51 intensity: (3:16 @1) + (3:35 @2) 1.12 km (6:07 / km) +1m 6:05 / km
ahr:127 max:137 shoes: Inov8 X Talon 190 (2)

Friday Jun 10, 2016 #

7 AM

Running 24:28 intensity: (8:11 @1) + (15:50 @2) + (27 @3) 5.02 km (4:52 / km) +36m 4:42 / km
ahr:131 max:145 shoes: Skechers Go Run 4

12 PM

Running 22:32 intensity: (3:47 @1) + (16:54 @2) + (1:51 @3) 4.93 km (4:34 / km) +161m 3:56 / km
ahr:133 max:147 shoes: Skechers Go Run 4

Thursday Jun 9, 2016 #

7 AM

Running 22:45 intensity: (3:21 @1) + (16:50 @2) + (2:34 @3) 5.0 km (4:33 / km) +44m 4:22 / km
ahr:134 max:148 shoes: New Balance Fresh Foam Zante

5 PM

Running 57:10 intensity: (6:22 @1) + (29:19 @2) + (21:29 @3) 12.02 km (4:45 / km) +164m 4:27 / km
ahr:139 max:155 shoes: New Balance Fresh Foam Zante

Jog home through Newstead and Thieves. A few strides.

Wednesday Jun 8, 2016 #

7 AM

Running 22:32 intensity: (1:56 @1) + (6:01 @2) + (14:35 @3) 4.98 km (4:32 / km) +42m 4:21 / km
ahr:144 max:156 shoes: Skechers Go Run 4

1 PM

Orienteering 1:00:46 intensity: (46 @1) + (2:50 @2) + (44:04 @3) + (13:06 @4) 12.82 km (4:44 / km) +15m 4:43 / km
ahr:154 max:162 spiked:99/100c shoes: Skechers Go Run 4

Ran Danger's 100 controls course from work, though started and finished around control 26. Also picked up 12 beat boxes although 2 weren't working.
5 PM

Running 26:24 intensity: (1:28 @1) + (23:05 @2) + (1:51 @3) 5.28 km (5:00 / km) +28m 4:53 / km
ahr:137 max:145 shoes: Skechers Go Run 4

Tuesday Jun 7, 2016 #

8 AM

Running 32:28 intensity: (48 @1) + (6:39 @2) + (15:14 @3) + (7:47 @4) + (2:00 @5) 7.39 km (4:24 / km) +53m 4:15 / km
ahr:152 max:182 shoes: New Balance Fresh Foam Zante

Parked at Pheonix Park and ran in. NET Trams seem to be run by the Nazis. They wouldn't allow my to park and then run into Nottingham so had to argue that I was getting the tram back.
5 PM

Running 34:04 intensity: (2:19 @1) + (11:59 @2) + (19:46 @3) 7.18 km (4:45 / km) +89m 4:28 / km
ahr:142 max:154 shoes: New Balance Fresh Foam Zante

Back to the car, not on the Tram.

Sunday Jun 5, 2016 #

10 AM

Running warm up/down 21:19 [2] 3.19 km (6:41 / km) +14m 6:32 / km
shoes: Adidas Adizero Adios Boost (3)

Orienteering race 22:23 intensity: (32 @1) + (25 @2) + (56 @3) + (20:11 @4) + (19 @5) *** 5.6 km (4:00 / km) +36m 3:52 / km
ahr:166 max:175 shoes: Adidas Adizero Adios Boost (3)

SYO Sprint Prologue

Make a big hash of number 1 losing ~45s. Also lost quite a bit (~15-20s) on 7, not realising the blocked gate. Otherwise a bit of scrappyness/rustiness and no running intensity.

Running warm up/down 11:07 intensity: (8:55 @1) + (2:12 @2) 1.78 km (6:15 / km) +19m 5:56 / km
ahr:121 max:136 shoes: Adidas Adizero Adios Boost (3)

1 PM

Running warm up/down 11:37 intensity: (5:37 @1) + (5:16 @2) + (44 @3) 1.69 km (6:53 / km) +2m 6:51 / km
ahr:127 max:152 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 17:42 intensity: (35 @1) + (24 @2) + (22 @3) + (6:07 @4) + (10:14 @5) *** 4.32 km (4:06 / km) +34m 3:56 / km
ahr:170 max:179 shoes: Adidas Adizero Adios Boost (3)

SYO Sprint final

Felt running intensity and smoothness were better on this but many of the key route choices wrong; partly as it was not clear you could run underneath the thick black lines around 6, although most also suffered from this. 1min behind sminty. 10-15s were the biggest RC time loses at 6 and 8.

Running warm up/down 13:47 intensity: (4:05 @1) + (8:00 @2) + (1:42 @3) 2.35 km (5:52 / km) +10m 5:45 / km
ahr:134 max:151 shoes: Adidas Adizero Adios Boost (3)

Saturday Jun 4, 2016 #

2 PM

Running 1:48:05 intensity: (1:28:05 @2) + (20:00 @3) 21.2 km (5:06 / km) +508m 4:33 / km
shoes: Adidas Adizero Adios Boost (3)

Nice run in the peaks. Starting to tire around 80 mins so took a gel and got heart palpitations. Had to jog/walk back from there.

Friday Jun 3, 2016 #

7 AM

Running 23:27 intensity: (2:15 @1) + (17:27 @2) + (3:45 @3) 5.0 km (4:42 / km) +38m 4:31 / km
ahr:134 max:148 shoes: Skechers Go Run 4

6 PM

Running 18:51 intensity: (3:26 @1) + (14:36 @2) + (49 @3) 3.67 km (5:08 / km) +12m 5:03 / km
ahr:133 max:147 shoes: Skechers Go Run 4

Thursday Jun 2, 2016 #

7 AM

Running 23:40 intensity: (2:53 @1) + (20:41 @2) + (6 @3) 5.0 km (4:44 / km) +46m 4:32 / km
ahr:134 max:144 shoes: Skechers Go Run 4

ITW
5 PM

Running 24:23 intensity: (3:57 @1) + (8:16 @2) + (11:07 @3) + (1:03 @4) 5.47 km (4:27 / km) +166m 3:52 / km
ahr:143 max:160 shoes: Skechers Go Run 4

Wednesday Jun 1, 2016 #

6 PM

Running 24:57 intensity: (13:49 @1) + (11:08 @2) 5.07 km (4:55 / km) +12m 4:52 / km
ahr:126 max:133 shoes: Puma Faas 300 V3

Still pretty knackered - little jog after getting home from work.

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