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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running4 3:13:12 27.28(7:05) 43.9(4:24) 320
  Gym1 30:00
  Total4 3:43:12 27.28 43.9 320
  [1-5]4 3:13:12
«
1:14
0:00
WeThFrSaSuMoTu

Monday Nov 20 #

5 PM

Running 44:08 [3] 10.32 km (4:17 / km) +85m 4:06 / km
ahr:141 max:169 shoes: Nike Pegasus 33

PreGYM

Gym 30:00 [0]

Sunday Nov 19 #

Note
(rest day)

Meant to do an hour today but.... Pretty tired so went to bed. Good stuff :) (ESOA champs took it outta me!!)

Saturday Nov 18 #

10 AM

Running warm up/down 17:37 [2] 3.6 km (4:54 / km) +17m 4:47 / km
ahr:136 max:166

WUP to KF

Running intervals 28:01 [4] 7.51 km (3:44 / km) +19m 3:41 / km
ahr:153 max:166 shoes: Brooks Mach 18

5x4mins [2mins]

Paces:
3:14/km
3:11/km
3:08/km
3:10/km
3:05/km

Bit windy at the front, good session. On grass.

Running warm up/down 16:43 [2] 3.33 km (5:01 / km) +51m 4:40 / km
ahr:161 max:176

Home

Friday Nov 17 #

Note
(rest day)

Note
(rest day)

Thursday Nov 16 #

7 PM

Running warm up/down 20:00 [2] 4.04 km (4:57 / km) +16m 4:51 / km
ahr:137 max:155

WUP n drills

Running intervals 12:41 [4] 3.54 km (3:35 / km)
ahr:148 max:154 shoes: Nike Zoom Flyknit Streak

8 x 400m [30s]
67, 67, 68, 66, 69, 68, 68, 66

very nice, feeling good tonight. taper going well.

Running warm up/down 21:20 [2] 3.96 km (5:23 / km) +65m 4:59 / km
ahr:156 max:178

back haem

Wednesday Nov 15 #

9 PM

Running 32:42 [3] 7.6 km (4:18 / km) +67m 4:07 / km
ahr:169 max:194

Late night, ran outta time. Planned 60. HR monitor doing weird things.

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