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Training Log: Nikolay

In the last 7 days:

activity # timemileskm+m
  Trail Running3 2:58:13 13.71(13:00) 22.06(8:05) 1099
  Road Running2 2:23:04 16.11(8:53) 25.93(5:31) 214
  Total5 5:21:17 29.82(10:46) 47.99(6:42) 1313
  [1-5]5 5:20:19
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2:23
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SaSuMoTuWeThFr

Wednesday Mar 22 #

6 PM

Trail Running hills 1:05:29 intensity: (36 @0) + (11 @1) + (24 @2) + (33:29 @3) + (30:49 @4) 3.44 mi (19:02 / mi) +981m 10:05 / mi
ahr:141 max:158

Mt Si Up. comfortable-ish pace

Pushed the last 10 mins.

Trail Running 36:40 intensity: (3:26 @1) + (16:38 @2) + (8:52 @3) + (7:44 @4) 3.27 mi (11:13 / mi) +3m 11:11 / mi
ahr:121 max:148

Easy down,
Let it rip in the lower half of the descent, as much as I could without having the daylight simulating headlight

Sunday Mar 19 #

9 AM

Road Running race 1:50:14 intensity: (5:56 @2) + (23:51 @3) + (37:04 @4) + (43:23 @5) 13.05 mi (8:27 / mi) +213m 8:02 / mi
ahr:151 max:171

Mercer Island Half Marathon

Caught a cold bug earlier in the week. Lost my voice, but thought physically I was ok, but alas, after 40 mins running at target pace, I could not push through any hill. Or maintain 8min/mile on the flats :( Pushed through and finished at moderate pace but with very high heart rate.

Two weeks ago ran easy-ish pace 1:42 half marathon, (given it was a flat run)

5 PM

Road Running 32:50 [3] 3.06 mi (10:44 / mi) +1m 10:43 / mi

Recovery run

Saturday Mar 18 #

10 AM

Trail Running 35:30 intensity: (5 @0) + (7:52 @1) + (6:34 @2) + (19:28 @3) + (1:31 @4) 3.28 mi (10:50 / mi) +6m 10:46 / mi
ahr:119 max:149

3 PM

Trail Running 40:34 intensity: (17 @0) + (35 @1) + (3:19 @2) + (27:19 @3) + (9:04 @4) 3.72 mi (10:54 / mi) +109m 10:00 / mi
ahr:132 max:151

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Recent Weeks:

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Mar 26
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Week
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Training hours by activity
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Mar 26
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Training miles by activity
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