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Training Log: Nizkane

In the last 7 days:

activity # timemileskm+m
  running4 3:57:57 30.11(7:54) 48.45(4:55)
  Total4 3:57:57 30.11(7:54) 48.45(4:55)
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1:41
0:00
WeThFrSaSuMoTu

Sunday Nov 19 #

3 PM

running long 1:41:06 [2] 19.0 km (5:19 / km)
ahr:163 max:180

Long run. Really tired from yesterday's race. I walked 1km in halfway.

Saturday Nov 18 #

1 PM

running warm up/down 30:00 [2] 5.45 km (5:30 / km)
ahr:162 max:181

2 PM

running race 1:03:01 [5] 15.0 km (4:12 / km)
ahr:194 max:199

My goal was 1.06. We had agreed a great plan with Aleksi that I start easy with 4.30min/km and run with increasing pace. Well... First km 3.50, 3km in 12min. Felt really good, but then I dropped to the next group where was one older guy running steadily 4.15-4.20min/km. Still it felt like jogging until 7,5km where the first struggle started. At 10km he slowed a bit to 4.30min/km, so I took off and continued that 4.10-4.15 pace. At 12km I started to struggle really bad, slowing to 4.30min/km. My calfs started cramping at 13km so the last 2km was just surviving to the finish.

Unofficial 5km splits. 20.34-21.01-21.25

Friday Nov 17 #

6 PM

running 43:50 [2] 9.0 km (4:52 / km)
ahr:169 max:186

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