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Training Log Archive: Katravler

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Run4 5:36:30 39.5(8:31) 63.57(5:18)
  Total4 5:36:30 39.5(8:31) 63.57(5:18)
averages - sleep:7.8

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Sunday Aug 27, 2017 #

Run (marathon pace run) 2:45:00 [3] 20.0 mi (8:15 / mi)
slept:7.0

Well, I had to change out marathon run and will do hill running in Vegas next week. I felt really good so I ran at MP most of my run for 20 miles. It was 60 degrees and flat terrain. I went to bathroom 3x as I think my tailwind was too thick, i needed more water. but it cleared up. felt great. I was thinking the whole run had to be at MP. I will do the 7:40 pace miles my long run next week.

Friday Aug 25, 2017 #

Run (easy jog) 45:00 [3] 5.0 mi (9:00 / mi)
slept:6.0

easy shake out jog after landing in NYC. just here for 2 days.

Thursday Aug 24, 2017 #

Run (Run # 3 hills) 1:06:00 [3] 7.5 mi (8:48 / mi)
slept:10.0 shoes: Brooks Pure Cadence 6

Warmed up and then at 8:50 pace did hills like this:
4 % for 2 minutes; back 1% for a few minutes until felt like another hill, 12% for 1 minute, 5 min at 1% then 12% 1 minute, then few minutes at 1%, 8% 1 minute, few minutes at 1%, 10% for 1 minute, few minutes at 1%, then increased pace from 8:49 to 8:42 pace. then did 5% 2 minutes, then 1% for a few minutes, then 12% at 1 minute. then ran it in!

Tuesday Aug 22, 2017 #

Run (run 2 ) 1:00:30 [3] 7.0 mi (8:39 / mi)
slept:8.0 shoes: Brooks Pure Cadence 6

Great work out. warmed up 25 minutes outside and did 5 x 4 minutes at 10K pace 7 with 2 minutes easy with a cool down. feel good today

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