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Training Log Archive: sandrunner

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running4 1:33:40 11.43(8:12) 18.39(5:06) 218
  Walking1 1:19:05 0.94(1:24:14) 1.51(52:20)
  Unspecified1 3:44 0.44(8:34) 0.7(5:19)
  Total5 2:56:29 12.8(13:47) 20.61(8:34) 218
  [1-5]4 1:33:40

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SuMoTuWeThFrSa

Saturday Feb 23 #

6 PM

Running 12:01 [3] 2.46 km (4:54 / km)
ahr:114 max:127

Thursday Feb 21 #

1 PM

Walking 1:19:05 [0] 1.51 km (52:20 / km)
ahr:53 max:67

With DI, RJI, NI.

Unspecified 3:44 [0] 0.7 km (5:19 / km)
ahr:52 max:60

For info only.

Wednesday Feb 20 #

3 PM

Running tempo 22:51 [4] 5.07 km (4:30 / km) +34m 4:22 / km
ahr:128 max:143

KWP route

Running warm up/down 8:42 [2] 1.47 km (5:56 / km) +8m 5:46 / km
ahr:108 max:119

No time for warm up but needed warm down so made time.

Tuesday Feb 19 #

3 PM

Running warm up/down 4:50 [3] 0.99 km (4:53 / km) +2m 4:50 / km
ahr:117 max:125

R5k 3.6k post, full lap then to bridge.

Running intervals 15:01 [4] 2.85 km (5:16 / km)
ahr:123 max:140

R5k 4 x bridge to bridge starting every 4 mins. There are 2 400m splits within each effort (3.2k post to 3.6k and 1.2k post to 1.6k) with some overlap. Typical split 1:42. Useful benchmark but need to knock 8 or 9 secs off.

Running warm up/down 5:03 [2] 1.0 km (5:03 / km)
ahr:120 max:128

R5k reverse full lap from bridge then to 3.6k post.

Sunday Feb 17 #

1 PM

Running hills 25:12 [4] 4.56 km (5:32 / km) +175m 4:38 / km
ahr:123 max:137

Continuous 3 x Parbold with jog down.

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