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Training Log: sandrunner

In the last 7 days:

activity # timemileskm+m
  Running3 1:21:39 9.9(8:15) 15.94(5:07) 218
  Total3 1:21:39 9.9(8:15) 15.94(5:07) 218
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SuMoTuWeThFrSa

Wednesday Feb 20 #

3 PM

Running tempo 22:51 [4] 5.07 km (4:30 / km) +34m 4:22 / km
ahr:128 max:143

KWP route

Running warm up/down 8:42 [2] 1.47 km (5:56 / km) +8m 5:46 / km
ahr:108 max:119

No time for warm up but needed warm down so made time.

Tuesday Feb 19 #

3 PM

Running warm up/down 4:50 [3] 0.99 km (4:53 / km) +2m 4:50 / km
ahr:117 max:125

R5k 3.6k post, full lap then to bridge.

Running intervals 15:01 [4] 2.85 km (5:16 / km)
ahr:123 max:140

R5k 4 x bridge to bridge starting every 4 mins. There are 2 400m splits within each effort (3.2k post to 3.6k and 1.2k post to 1.6k) with some overlap. Typical split 1:42. Useful benchmark but need to knock 8 or 9 secs off.

Running warm up/down 5:03 [2] 1.0 km (5:03 / km)
ahr:120 max:128

R5k reverse full lap from bridge then to 3.6k post.

Sunday Feb 17 #

1 PM

Running hills 25:12 [4] 4.56 km (5:32 / km) +175m 4:38 / km
ahr:123 max:137

Continuous 3 x Parbold with jog down.

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