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Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+mload
  Running4 4:15:29 27.91(9:09) 44.92(5:41) 1356190.2
  Gym1 1:00:0030.0
  Rolling/Stretching 3 25:00
  Total7 5:40:29 27.91 44.92 1356220.2
  [1-5]5 5:15:29
«
1:48
0:00
SaSuMoTuWeThFr

Thursday Sep 20 #

Note
(rest day)

Wednesday Sep 19 #

Rolling/Stretching 5:00 [0]

2 PM

Running 56:55 intensity: (16:17 @1) + (32:41 @2) + (7:37 @3) + (20 @4) 10.18 km (5:36 / km) +227m 5:02 / km
ahr:135 max:178 shoes: Inov8 X-Talon 225

EUOC Long run

Nice and easy in the wind and rain. Good fun

Tuesday Sep 18 #

Rolling/Stretching 10:00 [0]

5 PM

Running 21:55 intensity: (3:55 @1) + (15:44 @2) + (2:16 @3) 4.03 km (5:26 / km) +16m 5:20 / km
ahr:138 max:162 shoes: Nike Zoom Streak 6

Running 35:34 intensity: (3 @1) + (7:05 @2) + (7:03 @3) + (15:34 @4) + (5:49 @5) 7.91 km (4:30 / km) +4m 4:29 / km
ahr:173 max:203 shoes: Nike Zoom Streak 6

EUOC Intervals

Running 22:11 intensity: (1:20 @1) + (12:26 @2) + (7:55 @3) + (30 @4) 3.51 km (6:19 / km) +49m 5:55 / km
ahr:148 max:175 shoes: Nike Zoom Streak 6

Monday Sep 17 #

Rolling/Stretching 10:00 [0]

Gym 1:00:00 [2]
shoes: Nike Zoom Streak 6

Sunday Sep 16 #

Note

Got very little sleep, not really my fault but never mind. Been a good week but training has been poor.
5 AM

Running 10:00 [3] 1.6 km (6:15 / km)

Saturday Sep 15 #

2 PM

Running 1:48:54 intensity: (12:00 @1) + (56:14 @2) + (37:15 @3) + (3:25 @4) 17.69 km (6:09 / km) +1060m 4:44 / km
ahr:146 max:180 shoes: Inov8 X-Talon 225

Nice long one in the Pentlands, supposed to be 18k for Felix's 18th

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