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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running5 2:49:34 22.58(7:31) 36.34(4:40) 301
  Running Drills1 4:37 0.2(22:47) 0.33(14:10) 2
  Total5 2:54:11 22.78(7:39) 36.66(4:45) 303
  [1-5]5 2:53:54
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Wednesday Feb 22 #

7 AM

Running 24:54 intensity: (34 @1) + (13:07 @2) + (8:23 @3) + (2:33 @4) + (17 @5) 5.16 km (4:50 / km) +48m 4:37 / km
ahr:143 max:193 shoes: Skechers Gomeb Speed 3

ITW. Calves massively sore despite long rolling, stretch and massage session last night.
5 PM

Running 22:54 intensity: (17 @0) + (2:09 @1) + (19:28 @2) + (42 @3) + (18 @4) 4.77 km (4:48 / km) +28m 4:40 / km
ahr:131 max:160 shoes: Skechers Gomeb Speed 3

HFW. Knackered.

Tuesday Feb 21 #

7 AM

Running 22:51 [2] 5.01 km (4:34 / km) +26m 4:27 / km
ahr:150 max:207 shoes: Adidas Adizero Adios Boost (4)

12 PM

Running 27:02 intensity: (19:47 @2) + (6:21 @3) + (54 @4) 5.99 km (4:31 / km) +6m 4:29 / km
ahr:115 max:166 shoes: Adidas Adizero Adios Boost (4)

5 PM

Running warm up/down 18:11 intensity: (34 @1) + (1:49 @2) + (15:48 @3) 4.13 km (4:24 / km) +177m 3:38 / km
ahr:164 max:197 shoes: Adidas Adizero Adios Boost (4)

Running Drills 4:37 intensity: (1:28 @2) + (1:55 @3) + (37 @4) + (37 @5) 0.33 km (14:10 / km) +2m 13:44 / km
ahr:149 max:178 shoes: Adidas Adizero Adios Boost (4)

Running intervals 33:42 intensity: (3:12 @1) + (5:01 @2) + (5:57 @3) + (14:19 @4) + (5:13 @5) 7.28 km (4:38 / km) +1m 4:37 / km
ahr:153 max:177 shoes: Adidas Adizero Adios Boost (4)

5 x 1km (90s), 400m (60s)

With Martin tonight. Still struggling at tops end speed, still behind pre-xmas fitness in this regards but getting better. 400s were ok but 1km were struggle and got harder as the session progressed. Martin was leaving me well behind. Strong cross wind and greasy track didn't help either.

1kms - 3:16,16,14,16,20
400s - 72,74,72,72,72

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +15m 4:54 / km
ahr:173 max:196 shoes: Adidas Adizero Adios Boost (4)

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