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Training Log Archive: jemmerson

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running5 6:28:47 51.29(7:35) 82.54(4:43) 403
  Cycling1 1:21:00
  S&C2 1:05:00
  Total8 8:54:47 51.29 82.54 403

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MoTuWeThFrSaSu

Sunday Oct 11 #

Note
(rest day)

Saturday Oct 10 #

10 AM

Running long 1:49:12 [2] 22.72 km (4:48 / km) +110m 4:42 / km
shoes: Inov8 Race Ultra 290 #2

Friday Oct 9 #

9 AM

Running 36:51 [2] 7.62 km (4:50 / km) +28m 4:45 / km
shoes: Inov8 Race Ultra 290 #2

10 AM

S&C 30:00 [1]

Thursday Oct 8 #

10 AM

Running warm up/down 17:50 [2] 3.61 km (4:56 / km) +18m 4:49 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 50:31 [4] 12.88 km (3:55 / km) +100m 3:47 / km
shoes: Nike Zoom Structure 21

8 mile tempo on the now shortened greenway (2 miles out and back twice - gentle uphill for out miles and down for back miles).
Splits: 6:32, 6:29, 6:14, 6:17, 6:27, 6:28, 6:10, 5:50
Possibly my best ever tempo, pleasantly surprised.
On a side note, I think this half of the greenway is slightly easier going than the other side (it's all pretty good really), but having to turn around every 2 miles isn't ideal.

Running warm up/down 17:48 [2] 3.51 km (5:04 / km) +12m 4:59 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Oct 7 #

10 AM

Cycling 1:21:00 [1]

29.7km, 230m climb

Tuesday Oct 6 #

10 AM

Running 1:16:37 [2] 16.08 km (4:46 / km) +98m 4:37 / km
shoes: Inov8 X-Talon 212 #6

12 PM

S&C 35:00 [1]

Monday Oct 5 #

11 AM

Running warm up/down 19:26 [2] 4.06 km (4:47 / km) +17m 4:41 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 40:00 [4] 8.05 km (4:58 / km)
shoes: Inov8 X-Talon 212 #6

1,2,3,4,5,4,3,2,1' (1'), 4 x 30" (1')
Splits: 0.28, 0.54, 0.80, 1.05, 1.30, 1.06, 0.82, 0.55, 0.29 km
Good.

Running warm up/down 20:32 [2] 4.01 km (5:07 / km) +20m 5:00 / km
shoes: Inov8 X-Talon 212 #6

warm down

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