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Training Log Archive: TomN

In the 7 days ending Oct 28, 2020:

activity # timemileskm+m
  Road running5 3:19:50 22.18(9:01) 35.7(5:36) 383
  Trail Running1 14:26 2.13(6:47) 3.43(4:13)
  Total5 3:34:16 24.31(8:49) 39.12(5:29) 383
  [1-5]5 3:33:59

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ThFrSaSuMoTuWe

Wednesday Oct 28, 2020 #

8 AM

Road running 15:33 intensity: (21 @2) + (14:31 @3) + (24 @4) + (17 @5) 1.71 mi (9:06 / mi) +43m 8:26 / mi
ahr:118 max:167 shoes: Ravenna 11

Running to the track.

Trail Running 14:26 intensity: (2:38 @3) + (11:48 @4) 2.13 mi (6:47 / mi)
ahr:139 max:148 shoes: Ravenna 11

2-mile time trial at Einstein HS track. I ran 4 laps in the second lane and 4 laps in the inner lane. As far as I know, that's 2 miles on a 400m track. The GPS had me at 2.1, but then again, it shows me all over the track, like I was trying to paint the whole surface red. 14:26 is good, but I'm pretty sure with a little work I can do better. The Goddard running club is collecting times this month, since we can't run the fall 2-mile race on center.
C • Really pretty good, i agree... 6

Road running 11:37 [3] 1.26 mi (9:13 / mi) +13m 8:56 / mi
ahr:109 max:120 shoes: Ravenna 11

Tuesday Oct 27, 2020 #

12 PM

Road running 43:03 intensity: (7 @0) + (6 @1) + (7 @2) + (34:58 @3) + (7:45 @4) 4.68 mi (9:12 / mi) +70m 8:47 / mi
ahr:118 max:151 shoes: Ravenna 11

Just under 60F and cloudy. I didn't want to repeat the same thing as the day before and the day before, and, duh.., I'd forgotten about this route. I took the shortcut over to Kensington parkway so didn't get all the way to the Rock Creek trail. I was trying for an easy pace but it turned out to be reasonably fast given the hills.

Monday Oct 26, 2020 #

4 PM

Road running 38:04 intensity: (14 @2) + (16:19 @3) + (21:30 @4) + (1 @5) 4.43 mi (8:36 / mi) +82m 8:07 / mi
ahr:136 max:155 shoes: Ravenna 11

It finally warmed up outside, but I'd been chilly indoors all day and I hoofed it out the door to get warm. And then kept up a brisk pace all the way through. A tempo run, of sorts.

Friday Oct 23, 2020 #

11 AM

Road running 49:43 intensity: (10 @0) + (13 @1) + (12 @2) + (39:03 @3) + (10:05 @4) 5.64 mi (8:49 / mi) +78m 8:27 / mi
ahr:119 max:150 shoes: Ravenna 11

Three miles warmup then 8 x hill repeats at moderate pace, about 200m up and easy run back. It's not steep, just a steady gradual rise.

Thursday Oct 22, 2020 #

11 AM

Road running 41:50 intensity: (7 @1) + (13 @2) + (39:24 @3) + (2:06 @4) 4.46 mi (9:23 / mi) +95m 8:48 / mi
ahr:120 max:142 shoes: Ravenna 11

Jog back home.

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