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Training Log: PhilW

In the last 7 days:

activity # timemileskm+m
  Running4 2:44:41 19.18(8:35) 30.87(5:20) 703
  Total4 2:44:41 19.18(8:35) 30.87(5:20) 703
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Tuesday Feb 28 #

5 PM

Running 35:09 intensity: (5:18 @1) + (29:34 @2) + (17 @3) 6.4 km (5:30 / km) +128m 5:00 / km
ahr:131 max:149 shoes: Purple Kilometereaters

5:30 PM. Run.

First time in a long while that I've run after work. Legs felt really tired and sluggish during the warmup. Once I got into the short threshhold run. Pace was easy to hold and frequently needed to slow down to keep from going to fast on the workbout. Fun feeling run- taper starts for Sunday's race- still don't know if I'm doing the 1/2 or 15km. I guess I'll find out Sunday.

Sunday Feb 26 #

8 AM

Running long (Progressive) 1:00:01 intensity: (6:17 @1) + (33:14 @2) + (20:30 @3) 11.48 km (5:14 / km) +251m 4:43 / km
ahr:136 max:153 shoes: Les Mustangs

8:16 AM. Upper VTT trail. Long Run Progressive.

This one didn't feel as good/easy as last week. Pace felt harder to maintain, and not so confident.
No problem really with the knee. It felt OK since waking up this morning. However, back is a bit stiff.
Due to watch reset-have new lower VO2- 49 from 54-huge drop, and still not sure how that is calculated.

Friday Feb 24 #

8 AM

Running intervals 38:23 intensity: (3:16 @1) + (18:14 @2) + (13:11 @3) + (3:42 @4) 7.34 km (5:14 / km) +167m 4:42 / km
ahr:139 max:162 shoes: Purple Kilometereaters

8:06 AM. 4x3'Tix1'i.

Good feeling workout- had a nice pace going- on the fast side of what I'd planned. Watch didn't have the training calendar downloaded for some reason, so had to keep looking at the watch to see when to start and stop each interval-one of the drawbacks to not doing track work on a track.
Looking at the Strava GAP I was pretty evenly paced ~4:15/km except for the downhill, which was 4:02 AP but 4:30 GAP...

Thursday Feb 23 #

9 AM

Running 31:08 intensity: (12:49 @1) + (18:19 @2) 5.65 km (5:31 / km) +157m 4:50 / km
ahr:126 max:142 shoes: Les Mustangs

9:08 AM. 30' Recovery.

Good run. Easy pace.
A bit windy on the return, but good HR throughout. A bit surprised with the pace- but there is a long downhill that kept it low from the beginning.

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