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Training Log: austrianmike

In the last 7 days:

activity # timemileskm+m
  Running3 1:33:26 12.92(7:14) 20.8(4:30) 280
  Total3 1:33:26 12.92(7:14) 20.8(4:30) 280
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Thursday Mar 23 #

Note

Stretching x1
7 AM

Running (Fartlek) 29:06 [3] 6.1 km (4:46 / km) +140m 4:17 / km
ahr:149 max:184 shoes: Asics Ds Racer 11

Tired after yesterday, so made this a fartlek with shorter sprints/ uphills rather than any longer efforts. Set a new PB on the Schönau segment, now 2nd overall... those 2s should be doable

Wednesday Mar 22 #

Note
(rest day)

05:15 departure to Konstanz for a 7am meeting... and pretty sure I triggered a speed trap in Zürich. Not a good start

Tuesday Mar 21 #

Note

Stretching x1
7 AM

Running (Tempo) 34:21 [4] 8.6 km (4:00 / km)
ahr:158 max:189 shoes: Asics Ds Racer 11

Tempo session from home down to the station and along the lake to Au (round the pond) and back. Essentially flat, so a good training for the team marathon run. Looking to run sub-4:10s, but without an eye on the watch (checked 2-3 times only).
Splits: 3:21 (downhill), 4:05, 4:06, 4:06, 4:05, 4:03, 3:59, 4:00, 3:48 (for 600m)

Monday Mar 20 #

Note

Stretching x2
7 AM

Running 29:59 [2] 6.1 km (4:55 / km) +140m 4:25 / km
ahr:142 max:162 shoes: Puregrit 4

Easy, tired from yesterday. Brief pace along Schönau to keep the legs turning

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