training run #497

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Saturday 3 November, 07:09

Very cold, 0C, chilly breeze from the north east on parts of the loop.  Wore yellow fleecy sleeved shirt and yellow jacket, calf guards and gloves.  Went for my usual 7 mile route, rather than a longer weekend run, as I ran yesterday and was planning to do some serious gardening later in the day.  Felt the usual slight niggle left knee and stiff lower right calf, but they got easier on the second loop.  Running in daylight enabled me to find my footing easier and concentrate on activating my glutes.  A good run.

Distance:  11.55km
Time:  1:08:41
Avg HR:  147bpm (there were a few spikes, so probably 144bpm)
Avg pace:  5:57 min/km
Calories:  683

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