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Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Running1 1:24:29 10.21(8:17) 16.43(5:09) 77
  Total1 1:24:29 10.21(8:17) 16.43(5:09) 77
  [1-5]1 1:17:20
«
1:24
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Tuesday Jan 17 #

5 PM

Running 29:51 intensity: (6:55 @0) + (14:25 @1) + (2:57 @2) + (4:39 @3) + (55 @4) 4.64 km (6:26 / km)
ahr:126 max:162

Running 40:06 intensity: (1:08 @1) + (1:11 @2) + (1:41 @3) + (28:56 @4) + (7:10 @5) 9.55 km (4:12 / km) +8m 4:11 / km
ahr:168 max:182

3x3000m on the track.
1st: 11:30 (3:48, 3:52, 3:50)
2nd: 11:59 (3:53, 4:02, 4:04)
3rd: 12:02 (4:03, 4:12, 3:47)
Quite a tough session mentally, especially in the cold and dark (wore my back-up headlamp). There was a bit of slush/ice on the track so wearing O-shoes. Rests were quite short (2:45 and 1:46) since I was trying to start at the same time as the guys and didn't want to hang around getting cold and wet.

Running 14:32 intensity: (14 @0) + (4:16 @1) + (8:01 @2) + (2:01 @3) 2.25 km (6:28 / km) +69m 5:37 / km
ahr:135 max:148

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