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Training Log Archive: jemmerson

In the 7 days ending Nov 1, 2020:

activity # timemileskm+m
  Running6 7:24:43 58.22(7:38) 93.7(4:45) 491
  Cycling1 1:07:00
  S&C2 1:05:00
  Total9 9:36:43 58.22 93.7 491

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MoTuWeThFrSaSu

Sunday Nov 1, 2020 #

8 AM

Running 37:44 [2] 7.7 km (4:54 / km) +29m 4:49 / km
shoes: Scott Kinabalu

Saturday Oct 31, 2020 #

10 AM

Running long 1:51:50 [2] 22.86 km (4:54 / km) +120m 4:46 / km
shoes: Scott Kinabalu

Wild weather and a bit of a mud-fest, love it.

Friday Oct 30, 2020 #

10 AM

Running 48:35 [2] 10.13 km (4:48 / km) +56m 4:40 / km
shoes: Inov8 X-Talon 212 #6

11 AM

S&C 30:00 [1]

Thursday Oct 29, 2020 #

10 AM

Running warm up/down 17:39 [2] 3.64 km (4:51 / km) +20m 4:43 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 50:35 [4] 12.88 km (3:56 / km) +100m 3:47 / 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).
Splits: 6:29, 6:29, 6:14, 6:14, 6:22, 6:34, 6:12, 5:56
Not sure what came over me on mile 5 but it certainly made mile 6 a painful one! Otherwise a very good tempo.

Running warm up/down 18:11 [2] 3.52 km (5:10 / km) +14m 5:04 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Oct 28, 2020 #

9 AM

Cycling 1:07:00 [1]

25km, 170m climb

Tuesday Oct 27, 2020 #

10 AM

Running 1:22:49 [2] 17.1 km (4:51 / km) +115m 4:41 / km
shoes: Scott Kinabalu

12 PM

S&C 35:00 [1]

Monday Oct 26, 2020 #

10 AM

Running warm up/down 19:05 [2] 4.07 km (4:41 / km) +17m 4:36 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 38:00 [4] 7.8 km (4:52 / km)
shoes: Inov8 X-Talon 212 #6

8 x 3' (1'), 4 x 30" (1')
Splits: 0.80, 0.80, 0.80, 0.80, 0.80, 0.80, 0.81, 0.82 km

Running warm up/down 20:15 [2] 4.0 km (5:04 / km) +20m 4:56 / km
shoes: Inov8 X-Talon 212 #6

warm down

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