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Training Log Archive: grigork

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running5 4:21:10 32.12(8:08) 51.7(5:03) 410
  Total5 4:21:10 32.12(8:08) 51.7(5:03) 410
averages - weight:76.3kg

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Friday Feb 14 #

5 PM

Running 54:22 [2] 10.0 km (5:26 / km) +80m 5:14 / km
ahr:149 weight:75.5kg

Easy recovery run.

Felt quite heavy and slow, some pains in knees and calves.

Weight: after the run.

Thursday Feb 13 #

12 PM

Running warm up/down 31:00 [2] 6.0 km (5:10 / km) +40m 5:00 / km
ahr:150 weight:76.3kg

Warm up + Cool down.

Easy pace.

Location: Sini vir
1 PM

Running tempo 32:50 [4] 8.0 km (4:06 / km) +70m 3:56 / km
ahr:174 max:181 weight:76.3kg

Tempo run on flattish terrain.
Location: Sini vir

Started a bit too fast, but decided to keep the pace, event if it wasn't within the planned pace.

2,5 km (10:15 min, 4:06 min/km)
2,5 km (10:15 min, 4:06 min/km) - 5 km - 20:30 min
2,5 km (9:55 min, 3:58 min/km) - 7,5 km - 30:25 min
0,5 km (real 620m to compensate shorter laps) (2:25 min, 4:50 min/km) - 8 km - 32:50 min

Heart rate on climbs - 180
Heart rate on flat and downhill - 166 - 174

Felt a bit tired after the workout, without major pains.
I think I could have keep the pace for another 2 kms, but it seems like it's a bit fast for a real tempo run.

Wednesday Feb 12 #

5 PM

Running 50:00 [2] 9.0 km (5:33 / km)
ahr:144 weight:77.1kg

Easy recovery run indoors.

Tuesday Feb 11 #

4 PM

Running long 1:32:58 [3] 18.7 km (4:58 / km) +220m 4:42 / km
ahr:154 weight:76.5kg

Longer run with some rain and wind with Kalinba.

Felt really good after a rest day.

Location: Road, Debelets and beyond

kms
5:42, 5:33, 4:55, 5:59, 4:54, 4:47, 4:46, 4:59, 4:46, 4:56
4:31, 4:34, 4:31, 4:41, 4:32, 4:35, 4:58, 4:55, 5:56

Monday Feb 10 #

Note
(sick)

Had some tooth issues. Hope I am better tomorrow after some medical interventions.

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