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Training Log Archive: jemmerson

In the 7 days ending Feb 28:

activity # timemileskm+m
  Running4 4:42:49 38.97(7:15) 62.71(4:31) 402
  Total4 4:42:49 38.97(7:15) 62.71(4:31) 402

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MoTuWeThFrSaSu

Thursday Feb 25 #

9 AM

Running warm up/down 17:49 [2] 3.75 km (4:45 / km) +19m 4:38 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up

Running tempo 36:56 [4] 9.66 km (3:49 / km) +73m 3:41 / km
shoes: Nike Air Zoom Pegasus 35 #5

6 mile tempo on the greenway (1.5 miles out and back twice - gentle uphill on way out and down on way back)
Splits: 6:20, 6:11, 6:08, 6:19, 6:11, 5:44
Nice.

Running warm up/down 18:21 [2] 3.77 km (4:52 / km) +12m 4:47 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

Wednesday Feb 24 #

10 AM

Running (road) 51:48 [2] 11.42 km (4:32 / km) +72m 4:24 / km
shoes: Nike Zoom Structure 21 #2

Tuesday Feb 23 #

8 AM

Running (mostly road) 1:19:13 [2] 17.25 km (4:36 / km) +140m 4:25 / km
shoes: Nike Air Zoom Pegasus 35 #5

Monday Feb 22 #

10 AM

Running warm up/down 18:39 [2] 4.02 km (4:38 / km) +16m 4:33 / km
shoes: Nike Zoom Structure 21 #2

warm up (+ drills) and strides

Running intervals 42:00 [4] 9.1 km (4:37 / km) +60m 4:28 / km
shoes: Nike Zoom Structure 21 #2

5 x 1 mile (90"), 4 x 30" (1')
On the greenway, distance based off watch (gentle uphill for reps 1/4, down for 3/5, mix for 2)
Splits: 6:02, 5:53, 5:47, 5:59, 5:39
Good session.

Running warm up/down 18:03 [2] 3.74 km (4:50 / km) +10m 4:46 / km
shoes: Nike Zoom Structure 21 #2

warm down

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