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Training Log Archive: Nathan

In the 1 days ending Feb 11:

activity # timemileskm+mload
  Running1 1:09:33 10.44(6:40) 16.8(4:08) 117171.0
  Total1 1:09:33 10.44(6:40) 16.8(4:08) 117171.0

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Tu

Tuesday Feb 11 #

5 PM

Running warm up/down 15:12 [2] 3.61 km (4:13 / km) +22m 4:05 / km
ahr:158 max:171 shoes: Nike Zoom Winflo 4

A little late leaving

Running 35:00 intensity: (46 @1) + (3:46 @2) + (13:26 @3) + (12:30 @4) + (4:32 @5) 9.0 km (3:53 / km) +45m 3:48 / km
ahr:163 max:183 shoes: Nike Zoom Winflo 4

Dropped the morning run to feel a little sharper. Whimped out a bit this evening because the weather has been absolutely horrendous and I was a little cautious about injuries/illnesses before the next 2 weeks of training camp. Jumped on the treadmill with the Joes' for a session instead but actually quite good to get the legs turning. First time I've bailed on an outdoor session I think!
7km tempo: starting at 4:10s and working down to 3:10s increasing pace by 10s/km each km.
Then 5x1min at 3min/kms, 1 min off.
Pretty sweaty with a lot of folk in the gym but a decent enough session.

Running 19:21 [1] 4.19 km (4:37 / km) +50m 4:21 / km
ahr:147 max:169 shoes: Nike Zoom Winflo 4

3km in the gym then back to Ms.

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