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Training Log: tedmac

In the last 7 days:

activity # timemileskm+m
  Running4 5:43:31 44.03(7:48) 70.86(4:51) 545
  Strength Workout1 13:47
  Total4 5:57:18 44.03(8:07) 70.86(5:03) 545
  [1-5]4 5:22:16
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3:05
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WeThFrSaSuMoTu

Sunday Jan 22 #

9 AM

Running (Road) 3:05:54 intensity: (10:50 @0) + (11 @1) + (9:59 @2) + (3:46 @3) + (25:02 @4) + (2:16:06 @5) 24.42 mi (7:37 / mi) +300m 7:20 / mi
ahr:164 max:179 shoes: Huaka - Jan 17

Run 1: 3hr flat/rolling road run at an easy effort, but still negative splits.

Note: 1st half 7:41 pace, 2nd half 7:33 pace

Saturday Jan 21 #

9 AM

Running (Road) 16:43 intensity: (1:22 @0) + (1:47 @1) + (13:29 @2) + (5 @3) 1.78 mi (9:23 / mi) +4m 9:20 / mi
ahr:129 max:141 shoes: Hoka Huaka - Oct 16

Jog with dog

Strength Workout 13:47 intensity: (13:30 @0) + (17 @1) 0.0 mi
ahr:83 max:109

Running (Road) 13:24 intensity: (1:57 @0) + (12 @1) + (6 @2) + (1:36 @3) + (9:15 @4) + (18 @5) 1.55 mi (8:39 / mi) +97m 7:14 / mi
ahr:155 max:165 shoes: Hoka Huaka - Oct 16

Run home from gym

Friday Jan 20 #

7 AM

Running (Road) 1:01:53 intensity: (2:05 @0) + (3:05 @1) + (53:26 @2) + (3:17 @3) 8.03 mi (7:42 / mi) +144m 7:18 / mi
ahr:131 max:146 shoes: Huaka - Jan 17

Run 5: 60:00 recovery run of any kind.

Thursday Jan 19 #

5 AM

Running (Treadmill) 1:05:37 intensity: (5:18 @0) + (1:01 @1) + (8:42 @2) + (5:44 @3) + (6:27 @4) + (38:25 @5) 8.25 mi (7:57 / mi)
ahr:160 max:191 shoes: Hoka Huaka - Oct 16

Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 warmup, run 6 x 5:00 alternating between at 7:15/4% and 8:45/8% for the hills, with a 2 minute recovery consisting of easy flat running between each. But if one of the combos seems much easier on your HS, stick with that one. Cool-down with another 15:00 of easy running.

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