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Training Log Archive: jemmerson

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running5 6:40:35 52.59(7:37) 84.63(4:44) 436
  Cycling1 1:24:30
  S&C2 1:05:00
  Total8 9:10:05 52.59 84.63 436

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MoTuWeThFrSaSu

Sunday Oct 18 #

Note
(rest day)

Saturday Oct 17 #

10 AM

Running long 1:48:42 [2] 22.32 km (4:52 / km) +122m 4:44 / km
shoes: Inov8 Race Ultra 290 #2

Friday Oct 16 #

10 AM

Running 41:17 [2] 8.79 km (4:42 / km) +40m 4:36 / km
shoes: Scott Kinabalu

11 AM

S&C 30:00 [1]

Thursday Oct 15 #

10 AM

Running warm up/down 17:24 [2] 3.64 km (4:47 / km) +18m 4:40 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 51:12 [4] 12.88 km (3:59 / km) +100m 3:50 / km
shoes: Nike Zoom Structure 21

8 mile tempo on the greenway (2 miles out and back twice - gentle uphill for out miles and down for back miles).
First 5 miles very good (matching last week's pace), then started to really struggle and pace fell off, somehow managed to pull out a decent last mile though. Disappointing but average pace still decent.
Splits: 6:30, 6:28, 6:15, 6:17, 6:28, 6:37, 6:27, 6:06

Running warm up/down 18:27 [2] 3.51 km (5:15 / km) +12m 5:10 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Oct 14 #

10 AM

Cycling 1:24:30 [1]

29.7km, 230m climb

Tuesday Oct 13 #

10 AM

Running 1:22:22 [2] 17.29 km (4:46 / km) +112m 4:37 / km
shoes: Inov8 Race Ultra 290 #2

12 PM

S&C 35:00 [1]

Monday Oct 12 #

10 AM

Running warm up/down 19:27 [2] 4.06 km (4:47 / km) +17m 4:42 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 42:00 [4] 8.3 km (5:04 / km)
shoes: Inov8 X-Talon 212 #6

4 x [ 3, 2, 1' (1') ], 4 x 30" (1')
0.80, 0.55, 0.28 km
0.80, 0.55, 0.28 km
0.81, 0.55, 0.29 km
0.82, 0.57, 0.30 km
Good

Running warm up/down 19:44 [2] 3.84 km (5:08 / km) +15m 5:02 / km
shoes: Inov8 X-Talon 212 #6

warm down

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