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Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  Running6 4:34:22 27.52(6.0/h) 44.3(9.7/h) 1083
  Commute2 49:56 13.35(3:44) 21.49(2:19) 53
  Walking2 30:51 1.5(2.9/h) 2.41(4.7/h) 56
  Conditioning1 30:00
  Total9 6:25:09 42.37 68.19 1192
  [1-5]9 6:18:18
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2:52
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ThFrSaSuMoTuWe

Monday Sep 24 #

6 AM

Commute 23:05 [1] 10.58 km (2:11 / km) +9m 2:10 / km
ahr:113 max:128

Ride to Work

Giant with normal front wheel on after fixing puncture.

First time to ditch the shorts and wear running tights and a buff around the neck. Brrrr!

1 PM

Conditioning 30:00 [1]

First time at the gym in the Red Dragon Centre, Cardiff Bay which has re-opened under a new company. https://www.simplygym.net/our-gyms/cardiff-bay/

Lower body stretches
Tricep pull downs - cable
Seated pulls - cable

5 PM

Commute 26:51 [1] 10.91 km (2:28 / km) +44m 2:25 / km
ahr:102 max:131

RHFW - took it easy

Sunday Sep 23 #

7 AM

Running 42:48 intensity: (31:58 @1) + (9:14 @2) + (1:36 @3) 7.26 km (10.2 kph) +220m
ahr:138 max:155

MDC Anglesey Coastal Path Relay - Leg 33

Point Lynas to Traeth Dulas

With Alex Hirst, Astrid Gibbs and Tom Gibbs (part of it).

Walking 11:05 [1] 0.98 km (5.3 kph) +25m
ahr:97 max:117

Walk out from the end of the run to the road where Tom Gibbs picked us up.

10 AM

Running 32:12 intensity: (2:28 @0) + (29:02 @1) + (42 @3) 5.81 km (10.8 kph) +20m
ahr:133 max:144

MDC Anglesey Coastal Path Relay - Leg 37

Red Wharf Bay

With Alex Hirst and Astrid Gibbs

Tom, Astrid, Alex and I had breakfast in Benllech just before this. Yum yum.

Walking 19:46 [1] 1.42 km (4.3 kph) +31m
ahr:84 max:113

Alex and I went for a short walk from Penmon hoping to see the Limestone quarry but we didn't have time so went back.

1 PM

Running 26:49 intensity: (20:38 @1) + (4:55 @2) + (1:16 @3) 3.86 km (8.6 kph) +77m
ahr:116 max:143

MDC Anglesey Coastal Path Relay - Leg 41 (final leg)

Menai Bridge

With lots of people.

Saturday Sep 22 #

10 AM

Running 32:52 intensity: (8:13 @1) + (19:10 @2) + (5:29 @3) 6.51 km (11.9 kph) +96m
ahr:152 max:165

MDC Anglesey Coastal Path Relay - Leg 14

Rhoscolyn to Trearddur Bay

With John Aggleton and Astrid Gibbs

Running 22:36 intensity: (50 @0) + (10:58 @1) + (9:43 @2) + (1:05 @3) 3.43 km (9.1 kph) +123m
ahr:144 max:164

MDC Anglesey Coastal Path Relay - Leg 17

Holyhead Lighthouse to Breakwater Country Park

With John Aggleton and Astrid Gibbs

2 PM

Running 14:32 intensity: (1:27 @0) + (7:37 @1) + (4:55 @2) + (33 @3) 2.65 km (10.9 kph) +32m
ahr:138 max:154

MDC Anglesey Coastal Path Relay - Leg 22

Porth Penrhyn-mawr to Porth Tywyn-mawr

With Derek Thonley, Kay Lucas, Jane Aggleton and Astrid Gibbs

Running 27:45 intensity: (24:31 @1) + (1:54 @2) + (1:20 @3) 3.54 km (7.7 kph) +120m
ahr:130 max:153

MDC Anglesey Coastal Path Relay - Leg 24a

Porth Swtan to Traeth Ynys y Fydlyn

With Alice Bedwell, Caroline Dallimore, Karen Elvers and Gareth Jones.

Running 15:33 intensity: (2:06 @0) + (8:50 @1) + (3:57 @2) + (40 @3) 2.32 km (9.0 kph) +71m
ahr:136 max:153

MDC Anglesey Coastal Path Relay - Leg 24b

Traeth Ynys y Fydlyn to Mynachdy National Trust Car Park

With Alice Bedwell, Caroline Dallimore, Karen Elvers and Gareth Jones.

We lost Gareth and Karen. We thought they would have taken the ridge line back to the car park but they hadn't. SO I went back to look for them and found them.

5 PM

Running 59:15 intensity: (31:34 @1) + (26:02 @2) + (1:39 @3) 8.93 km (9.0 kph) +323m
ahr:144 max:158

MDC Anglesey Coastal Path Relay - Leg 29

Cemaes to Bull Bay via Porth Wen Brick Works.

With Tom Gibbs and Marcus Pinker. I struggled on this one as I was tired and my right quad was giving me grief!

https://www.anglesey-hidden-gem.com/porth-wen-bric...

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