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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Running3 3:31:19 27.56(7:40) 44.35(4:46) 39
  Spinning1 10:00
  Total3 3:41:19 27.56 44.35 39
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SaSuMoTuWeThFr

Tuesday Sep 18 #

6 AM

Running 41:44 intensity: (1:04 @1) + (15:42 @2) + (22:26 @3) + (2:32 @4) 7.95 km (5:15 / km) +16m 5:12 / km
ahr:125 max:139 shoes: Brooks Launch July 2018

Early start ahead of the temperature climbing to 98F today, up and down the Strip while it was still in the shade. Quite a few sets of steps involved so as to use the pedestrian bridges rather than wait at crosswalks, definitely meant more than 16m climb!

Monday Sep 17 #

7 AM

Spinning warm up/down 10:00 [1]

Hotel gym first thing, 10mins on the static bike to warm up...

Running 22:00 [3] 4.75 km (4:38 / km)
shoes: new Kinvara 2016

...then just over 20mins on the treadmill, first at 8min/mile then at 7:30/mile. Plus two brief accelerations to a bit over 11mph via user error with the ‘increase speed’ button, at least I didn’t fall off as a result...

Sunday Sep 16 #

Note
(rest day)

Travel day

Saturday Sep 15 #

12 PM

Running 2:27:35 intensity: (52 @1) + (7:25 @2) + (34:42 @3) + (1:15:09 @4) + (29:27 @5) 31.66 km (4:40 / km) +24m 4:39 / km
ahr:138 max:152 shoes: Saucony Kinvara 2013

With Rosco out along Chalmerston Road etc, and back. Faster than I would have gone had it been a solo mission. Hopefully beneficial...

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