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Training Log: cshallow

In the last 7 days:

activity # timemileskm+m
  Running6 5:32:51 39.42 63.44
  Biking3 2:15:00
  Strength Training1 50:00 3.16(15:49) 5.09(9:50)
  Total10 8:37:51 42.58 68.53
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MoTuWeThFrSaSu

Sunday Sep 24 #

7 AM

Running 1:00:00 [4]

Run 2: True speed workout; ideally at the track. After doing the normal 15:00 easy warm-up and several flat strides, run 6 x .5 mile at maxV02 pace which is about 5:50 per mile, with full (meaning up to 3:00 of walking) recovery between each one.

Saturday Sep 23 #

9 AM

Running 2:00:03 [3] 14.54 mi (8:15 / mi)
ahr:152 max:182

Run 1: 2:00:00 hilly road or trail run at an easy effort, but running all the hills.
Run was combination of road and trail. Comfortable run. Legs started to feel heavy around mile 10.
1 PM

Biking 45:00 [3]

Spinning

Friday Sep 22 #

5 AM

Running 21:31 [3] 2.5 mi (8:36 / mi)

jog to class
6 AM

Strength Training 50:00 [4] 3.16 mi (15:49 / mi)
ahr:161 max:190

half intervals, half weights/strength conditioning

Thursday Sep 21 #

6 AM

Running 10:07 [4] 7.96 mi (1:16 / mi)
ahr:160 max:182

Run 3: Flat marathon pace run of 60:00 on roads or bike path, with 5:00 of easy pace before and after to make an hour total. As you are running, think about how fast/hard you could go for the full marathon today.

Felt tired starting so ended up taking 11 mins to warm up and 5 mins warm down. Mile splits varied a lot despite flat terrain by the water. Unsure what marathon pace would be currently. Do not feel very fit for long distance currently.

Lap 1: 8.43 (warm up)
Lap 2: 7.50 (partial warm up)
Lap 3: 7.26
Lap 4: 7.05
Lap 5: 7.13
Lap 6: 7.04
Lap 7: 7.01
Lap 8: 7.40 (partial cool down)
4 PM

Biking 45:00 [3]

Tuesday Sep 19 #

6 AM

Running 1:18:26 [3] 9.44 mi (8:19 / mi)

Run 4: 75:00 rolling recovery run.
Dana Point (work conf)
4 PM

Biking 45:00 [3]

Monday Sep 18 #

6 AM

Running 42:44 [3] 4.98 mi (8:35 / mi)

Run on beach - Dana Point

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