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Training Log Archive: jemmerson

In the 7 days ending Nov 29, 2020:

activity # timemileskm+m
  Running6 7:23:09 58.49(7:35) 94.13(4:42) 485
  S&C2 1:15:00
  Cycling1 1:07:00
  Total9 9:45:09 58.49 94.13 485

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

8 AM

Running 42:37 [2] 8.84 km (4:49 / km) +35m 4:44 / km
shoes: Inov8 X-Talon 212 #6

Saturday Nov 28, 2020 #

10 AM

Running long 1:53:55 [2] 24.08 km (4:44 / km) +150m 4:35 / km
shoes: Scott Kinabalu

Friday Nov 27, 2020 #

10 AM

S&C 35:00 [1]

11 AM

Cycling 1:07:00 [1]

25km, 160m climb
A very nice day after the fog lifted!

Thursday Nov 26, 2020 #

11 AM

Running warm up/down 17:55 [2] 3.69 km (4:51 / km) +20m 4:44 / km
shoes: Nike Zoom Structure 21

warm up, freeezing

Running tempo 37:35 [4] 9.66 km (3:53 / km) +70m 3:45 / km
shoes: Nike Zoom Structure 21

6 mile tempo on the greenway (2 miles out, 1 back, 1 out and 2 back - gentle uphill for out miles and down for back miles)
Splits: 6:29, 6:27, 6:13, 6:22, 6:13, 5:48
Good.

Running warm up/down 18:07 [2] 3.7 km (4:54 / km) +14m 4:48 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Nov 25, 2020 #

11 AM

Running 51:47 [2] 10.75 km (4:49 / km) +65m 4:41 / km
shoes: Inov8 X-Talon 212 #6

Tuesday Nov 24, 2020 #

10 AM

Running 1:22:11 [2] 17.12 km (4:48 / km) +105m 4:39 / km
shoes: Scott Kinabalu

12 PM

S&C 40:00 [1]

Monday Nov 23, 2020 #

11 AM

Running warm up/down 18:57 [2] 4.06 km (4:40 / km) +14m 4:35 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 40:00 [4] 8.2 km (4:53 / 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, 0.81, 1.07, 1.32, 1.07, 0.81, 0.56, 0.30 km, niiice

Running warm up/down 20:05 [2] 4.03 km (4:59 / km) +12m 4:55 / km
shoes: Inov8 X-Talon 212 #6

warm down

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