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Training Log: mezzacanezza

In the last 7 days:

activity # timemileskm+m
  Easy/moderate run1 1:30:03 10.16(8:52) 16.35(5:30) 150
  Easy run and 4 stride outs1 1:05:02 6.15(10:35) 9.89(6:35) 311
  moderate run1 1:02:17 7.8(7:59) 12.55(4:58) 122
  Easy run1 46:19 5.09(9:06) 8.19(5:39) 132
  Total4 4:23:41 29.19(9:02) 46.98(5:37) 715
averages - sleep:7.7
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Tuesday Jan 21 #

Easy/moderate run 1:30:03 [3] 16.35 km (5:30 / km) +150m 5:16 / km
slept:8.75 shoes: kayano 26

Ran on the promenade which is pretty flat road but then it becomes trail for 2-3K. Then I turned back.

All was fine. I was trying to keep it easy but I also wanted to run a bit more moderately so it was a bit of a mix...

Sorry, s&c didn’t happen as I got absorbed in apartment searching. I have the whole day tomorrow so I will go to a gym which is 6 euros to access and get all exercises done properly there

Monday Jan 20 #

5 PM

Easy run and 4 stride outs 1:05:02 [2] 9.89 km (6:35 / km) +311m 5:41 / km
slept:7.5 shoes: new fujitrabuco pro

In a very hilly area! But I will drive to flatter routes for other sessions.

As I do not know the area I just joined my host on his run. It was round a really cool crater but it was very hilly. Also deep gravel sand in parts so slow going running up those hills. Just took it very easy. All fine.

Sunday Jan 19 #

7 AM

moderate run intervals 1:02:17 [3] 12.55 km (4:58 / km) +122m 4:44 / km
slept:6.5 shoes: dynaflyte 3

I was limited time wise so did 3 sets instead of 4 after a 20 min warm up. Then shorter cool down. My legs were turning over as quick as they could but I was running no where near 3.45 pace. I felt I was going faster than the watch. I’m not very used to running in the dark with head torches (in countryside - no other light).

Saturday Jan 18 #

6 AM

Easy run 46:19 [1] 8.19 km (5:39 / km) +132m 5:14 / km
slept:8.0 shoes: dynaflyte 3

Just took it very easy - all fine. A bit icy on the road but legs ticking over nicely and no slips.

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