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Training Log Archive: AngusL

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road Running2 1:07:26 9.67(6:58) 15.56(4:20) 58
  Total2 1:07:26 9.67(6:58) 15.56(4:20) 58
  [1-5]2 1:06:59
averages - sleep:6.6 rhr:53 weight:68.9kg

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Saturday Sep 24, 2016 #

5 PM

Road Running 29:21 intensity: (11 @0) + (17 @1) + (1:15 @2) + (3:42 @3) + (8:33 @4) + (15:23 @5) 7.32 km (4:01 / km) +15m 3:58 / km
ahr:176 max:185

Surprising 7.5km @ 4:00/km
This was intended to be a moderate run after Thursday's intervals, but the first K came in at 4:03 and the second 3:59. Given how easy it was feeling (155bpm, then 171bpm) I thought a 20 minute 5km was possible (I haven't done a Park Run yet…) and so held the pace. In the end 5km came past in 19:30 and the whole 7.5km at 4:00/km. Quite happy with how it's going at the moment. Probably means I'm about to get injured…

Thursday Sep 22, 2016 #

11 AM

Road Running 38:05 intensity: (16 @0) + (48 @1) + (4:00 @2) + (18:34 @3) + (7:22 @4) + (7:05 @5) 8.25 km (4:37 / km) +43m 4:30 / km
ahr:167 max:187 rhr:53 slept:6.55 weight:68.9kg shoes: Brooks Ravenna 7

More 3+3 intervals. On km were:
#1: 3:23/km = 939m
#2: 3:41/km = 831m
#3: 3:39/km = 818m
#4: 3:44/km = 820m

Different distances probably due to slightly different cut-off times at 3 minutes.

ahr was 173, max 194 last time so some improvement in both pace and lower HR.

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