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Training Log Archive: rpwhite

In the 16 days ending Jul 31, 2020:

activity # timemileskm+mload
  Trail/hill Running3 6:32:13 28.85(13:36) 46.43(8:27) 19031099.2
  Walking2 3:05:00 8.29(22:19) 13.34(13:52) 242185.0
  Running5 2:20:25 14.94(9:24) 24.05(5:50) 243410.1
  Orienteering1 32:53 3.96(8:18) 6.38(5:09) 8720c96.1
  Stretching3 27:10
  Cycling1 22:00 6.98(3:09) 11.23(1:58)45.2
  Strength & Conditioning1 12:2110.8
  Total11 13:32:02 63.03 101.43 247520c1846.3
  [1-5]11 12:55:11

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Friday Jul 31, 2020 #

1 PM

Running 33:07 intensity: (9 @1) + (44 @2) + (17:18 @3) + (14:44 @4) + (12 @5) 5.52 km (6:00 / km) +26m 5:51 / km
ahr:152 max:175 shoes: Adidas Boston 8 #2

Recovery

Wednesday Jul 29, 2020 #

12 PM

Trail/hill Running 3:09:11 intensity: (3:14 @0) + (16:43 @1) + (51:50 @2) + (1:45:54 @3) + (11:30 @4) 19.11 km (9:54 / km) +935m 7:57 / km
ahr:134 max:172 shoes: Inov-8 X-Talon 230

Glenshee - 4 Monroes, it was a lovely day out and so nice to enjoy the outdoors with Alison.
Both of us were struggling with a dodgy knee towards the end but we had a great day out.

Tuesday Jul 28, 2020 #

9 PM

Strength & Conditioning 12:21 intensity: (5:01 @0) + (4:52 @1) + (1:30 @2) + (58 @3)
ahr:100 max:138

Knee exercises - 2 sets of 20 reps

Cycling 22:00 intensity: (24 @1) + (20:01 @2) + (1:35 @3) 11.23 km (1:58 / km)
ahr:127 max:152

Spinning on the turbo

Monday Jul 27, 2020 #

7 PM

Running 40:12 intensity: (15 @0) + (26 @1) + (6:53 @2) + (28:42 @3) + (3:56 @4) 6.69 km (6:01 / km) +126m 5:30 / km
ahr:142 max:159 shoes: Saucony Triumph ISO 5

Easy round Queen’s Park with Alison

Sunday Jul 26, 2020 #

8 PM

Running 25:29 intensity: (4 @0) + (5 @1) + (1:32 @2) + (23:45 @3) + (3 @4) 5.26 km (4:51 / km) +30m 4:43 / km
ahr:143 max:154 shoes: Saucony Triumph ISO 5

Solo run from the flat after we got back from Edinburgh

Friday Jul 24, 2020 #

11 AM

Walking 1:15:00 [1] 4.84 km (15:30 / km) +93m 14:08 / km

Sunny walk from Roslin with Alison, Lorraine and aunty Fiona. Really nice day out.

Thursday Jul 23, 2020 #

12 PM

Walking 1:50:00 [1] 8.5 km (12:56 / km) +149m 11:54 / km

Walk round Dalkeith country Park with Alison and Lorraine, managed to avoid the rain and then the sun came out at the end.

Wednesday Jul 22, 2020 #

8 PM

Running 22:35 intensity: (14 @1) + (22 @2) + (21:42 @3) + (17 @4) 3.6 km (6:16 / km) +44m 5:55 / km
ahr:145 max:154 shoes: Saucony Triumph ISO 5

Easy plod round Queen’s Park with Alison once the rain had stopped.

Stretching 8:30 [0]
ahr:87 max:124

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
2 PM

Trail/hill Running 1:45:30 intensity: (1:17 @1) + (10:44 @2) + (1:04:42 @3) + (27:54 @4) + (53 @5) 13.61 km (7:45 / km) +557m 6:26 / km
ahr:147 max:177 shoes: Inov-8 X-Talon 230

Another lovely run in the Kilpatrick hills with Alison. Started from Old Kilpatrick this time and did a loop. Really sunny out. Had to take a detour back as there wasn’t a way through when we thought there would be but only added about an extra kilometre.

Stretching 5:00 [0]

Sunday Jul 19, 2020 #

11 AM

Trail/hill Running 1:37:32 intensity: (32 @0) + (4:13 @1) + (13:09 @2) + (1:06:47 @3) + (12:51 @4) 13.71 km (7:07 / km) +411m 6:11 / km
ahr:141 max:169 shoes: Inov-8 OROC 280

Lovely run in the Kilpatrick Hills with Alison and Elspeth. Totally new area for me which was good. Weather wasn’t too bad either, just one rain shower but a fun run.

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 

Thursday Jul 16, 2020 #

5 PM

Running warm up/down 7:18 intensity: (9 @0) + (54 @1) + (5:53 @2) + (22 @3) 1.27 km (5:46 / km) +8m 5:36 / km
ahr:117 max:129 shoes: Inov-8 X-Talon 212

Orienteering 32:53 intensity: (26 @0) + (10:23 @1) + (2:12 @2) + (2:53 @3) + (12:18 @4) + (4:41 @5) 6.38 km (5:09 / km) +87m 4:50 / km
ahr:144 max:181 20c shoes: Inov-8 X-Talon 212

Queen’s Park MapRun Long course - got to start in front of Alison and not let her catch me. Was a bit of a faff the first 2 controls just checking the app had registered I was in the right place but ok after that. Legs a bit dead from all the up and overs but navigation was good. Fun course!

Running warm up/down 11:44 intensity: (17 @1) + (9:37 @2) + (1:50 @3) 1.71 km (6:51 / km) +9m 6:40 / km
ahr:126 max:150 shoes: Inov-8 X-Talon 212

Stretching 13:40 [0]
ahr:80 max:102

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