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Training Log: Nick

In the last 7 days:

activity # timemileskm+m
  running road/trails4 4:32:00 29.83(9:07) 48.0(5:40) 600
  biking2 1:16:00
  eliptical trainer1 30:00
  gym ex & stretching1 8:00
  Unspecified1 6:00
  HT6 6:00
  Total7 6:38:00 29.83 48.0 600
  [1-5]6 6:32:00
averages - sleep:5.8 weight:13kg
«
1:26
0:00
ThFrSaSuMoTuWe

Tuesday Sep 18 #

running road/trails 57:00 intensity: (32:00 @1) + (25:00 @3) 10.0 km (5:42 / km) +100m 5:26 / km
slept:4.0 shoes: Asics white 17

include 5*5 on westheights loop

gym ex & stretching 8:00 [1]

HT 1:00 [0]

Monday Sep 17 #

biking 36:00 [1]
slept:4.5

eliptical trainer 30:00 [1]
slept:2.0

afternoon loong nap. waking up at 3am requires some rest

HT 1:00 [0]

Sunday Sep 16 #

running road/trails 1:04:00 intensity: (50:00 @2) + (14:00 @3) 10.0 km (6:24 / km) +200m 5:49 / km
slept:6.0 shoes: Salomon black/yellow Fin 18

Columbia forest w/Alin. About 35 Celsius at start, but shade all the way

HT 1:00 [0]

Saturday Sep 15 #

HT 1:00 [0]

4 PM

running road/trails warm up/down 22:00 intensity: (12:00 @1) + (10:00 @2) 3.25 km (6:46 / km) +20m 6:34 / km
slept:6.0 shoes: Fila

feeling like 35° at 4 pm

running road/trails 1:03:00 intensity: (22:00 @3) + (20:20 @4) + (20:40 @5) 12.75 km (4:56 / km) +160m 4:39 / km
weight:13kg shoes: Fila

3 * westheights ( somehow progressive). maybe like 16 min into shade- rest nice , sunny and humid.

Friday Sep 14 #

biking 40:00 [1]
slept:5.0

to highland h. and back

HT 1:00 [0]
slept:1.0

Thursday Sep 13 #

running road/trails 36:00 intensity: (8:00 @1) + (28:00 @2) 5.5 km (6:33 / km) +40m 6:19 / km
slept:5.0 shoes: Asics white 17

westheights

running road/trails tempo 30:00 [3] 6.5 km (4:37 / km) +80m 4:21 / km
slept:1.0 shoes: Asics white 17

6*5 min the extended westheights loop and the small one. every 8

HT 1:00 [0]

Unspecified 6:00 [1]

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