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Training Log Archive: grigork

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running6 5:52:47 40.93(8:37) 65.87(5:21) 80
  Cycling1 12:20 3.11(3:58) 5.0(2:28)
  Total7 6:05:07 44.04(8:17) 70.87(5:09) 80
averages - weight:79.8kg

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Sunday Jan 19 #

11 AM

Running long 1:38:50 [3] 20.0 km (4:57 / km) +40m 4:54 / km
ahr:158 weight:79.3kg

Longer run.

Location: Sini vir

Saturday Jan 18 #

3 PM

Running 1:13:00 [2] 12.8 km (5:42 / km) +40m 5:37 / km
ahr:135 weight:79.8kg

Easy run after 2 rest days.

Feeling good with new running shoes.
Last 2,5km with pace 4:50

Location: Sini vir

Friday Jan 17 #

Note
(sick)

Feeling bad pain in my stomach. Not sure why.
Maybe some bad food.

Decided to take 2 days off and rest.

Wednesday Jan 15 #

6 PM

Running warm up/down 25:56 [2] 4.5 km (5:46 / km)
ahr:140 weight:79.5kg

Warm up - CD
3,5 km - 1km
7 PM

Running 30:00 [3] 6.07 km (4:57 / km)
ahr:163 max:182 weight:79.5kg

Tempo run - The Lab Rat
4 min at 5:43 / 2 min at 7:08 min/km
4 min at 5:09 / 2 min at 6:13 min/km
4 min at 4:40 / 2 min at 5:29 min/km
4 min at 4:15 / 2 min at 4:55 min/km
4 min at 3:55 / 2 min at 4:31 min/km

Max HR - 182, I felt it hard at the end, but satisfied with the workout.

Tuesday Jan 14 #

5 PM

Running long 1:21:04 [2] 14.5 km (5:35 / km)
ahr:144 weight:80kg

Longer run indoors on the treadmill.

Monday Jan 13 #

5 PM

Cycling 12:20 [2] 5.0 km (2:28 / km)

Easy warm-up.
6 PM

Running 43:57 [2] 8.0 km (5:30 / km)
weight:80.5kg

Easy run on the treadmill.

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