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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Trail running3 3:52:00 26.79(8:40) 43.12(5:23) 358
  Running2 2:15:00 16.03(8:25) 25.8(5:14) 57
  Cycling1 20:00 4.97(4:01) 8.0(2:30)
  Swimming1 10:00 0.25(40:14) 0.4(25:00)
  Total5 6:37:00 48.04(8:16) 77.32(5:08) 415
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SuMoTuWeThFrSa

Friday Aug 18 #

Trail running 34:00 [2] 6.1 km (5:34 / km) +51m 5:21 / km

Easy run with 6x100m strides

Thursday Aug 17 #

Running intervals 1:06:00 [4] 11.7 km (5:38 / km) +57m 5:30 / km

20x200m/200m intervals in 37-43'' with 200m jog recoveries, plus warm up and warm down, and some drills and sprints. Sami came along!

Wednesday Aug 16 #

Cycling 20:00 [1] 8.0 km (2:30 / km)

Trail running 40:00 [2] 7.0 km (5:43 / km) +60m 5:29 / km

Tuesday Aug 15 #

Running intervals 57:00 [4] 12.1 km (4:43 / km)
ahr:165 max:185

5000m + 2000m + 1000m intervals with 400-600m jog recoveries. 5000m at 4:15 pace, 2000m at 4:05, and 1000m at 3:48.

Running 12:00 [1] 2.0 km (6:00 / km)

Swimming 10:00 [1] 0.4 km (25:00 / km)

Monday Aug 14 #

Note
(rest day)

Sunday Aug 13 #

Trail running long 2:38:00 [3] 30.02 km (5:16 / km) +247m 5:03 / km
ahr:150 max:175

Long progressive around Edsviken in pouring rain and thunder. First 15k easy, then 12k at m-pace, and 3k warm down. It was hard work today!

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