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Training Log: kswarbreck

In the last 7 days:

activity # timemileskm+m
  Run4 5:13:00 35.05(8:56) 56.4(5:33) 700
  Trail Run2 4:00:00 23.61(10:10) 38.0(6:19) 790
  Total6 9:13:00 58.66(9:26) 94.4(5:51) 1490
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Friday Apr 28 #

5 AM

Run 1:00:00 [2] 10.0 km (6:00 / km) +100m 5:43 / km
shoes: Kinvara 7 road

Regeneration Save run

Thursday Apr 27 #

6 AM

Run warm up/down 40:00 [3] 7.5 km (5:20 / km) +120m 4:56 / km
shoes: Kinvara 7 road

Run hills 40:00 [4] 8.0 km (5:00 / km) +170m 4:31 / km
shoes: Kinvara 7 road

Save run. Hill repeats near the stadium till the 40 minutes were up. Tough session

Wednesday Apr 26 #

5 PM

Trail Run (Cascades) 51:00 [3] 8.0 km (6:23 / km) +270m 5:27 / km
ahr:142 max:163 shoes: Brooks Pure Grit 5.2

Evening run up to Tabletops

Tuesday Apr 25 #

5 AM

Run 1:35:00 [3] 16.4 km (5:48 / km) +120m 5:35 / km
shoes: Kinvara 7 road

Save run from VA cascades. 6km warmup to the circle then drills. 1200m x5 with 400m easy between. Pace 4:30/4:23/4:26/4:20/4:28. 2.5km warm down

Monday Apr 24 #

5 AM

Run (Regeneration) 1:18:00 [3] 14.5 km (5:23 / km) +190m 5:03 / km
shoes: Kinvara 7 road

Save run from VA Cascades with Rob and Walter
TE 2.8

Saturday Apr 22 #

8 AM

Trail Run (Karkloof) 3:09:00 [3] 30.0 km (6:18 / km) +520m 5:48 / km
shoes: Brooks Pure Grit 5.2

Run in the Karkloof forests, following the 30km Outback trail loop. Awesome to be out in the forests - this is my happy place

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