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Training Log Archive: JonP

In the 7 days ending Feb 18:

activity # timemileskm+m
  TreadHill5 3:22:24 21.2(9:33) 34.12(5:56) 3576
  Stretching6 1:52:00
  GYM2 1:05:00
  SingleSpeed1 53:32
  Core5 50:00
  Running1 25:26 3.34(7:37) 5.38(4:44) 60
  Total17 8:28:22 24.54 39.49 3636
  [1-5]13 6:36:22

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MoTuWeThFrSaSu

Sunday Feb 18 #

6 PM

Running 25:26 [1] 3.34 mi (7:37 / mi) +60m 7:13 / mi

An actual run! No knee pain!
7 PM

Stretching 20:00 [0]

Saturday Feb 17 #

12 PM

TreadHill 46:30 intensity: (18:30 @2) + (10:00 @3) + (18:00 @5) 5.0 mi (9:18 / mi) +800m 6:13 / mi

6x 3mins off 2min. Vom sesh for sure. 4th one was tough.
7 PM

Stretching 20:00 [0]

Core 10:00 [1]

Friday Feb 16 #

Stretching 20:00 [0]

3 PM

SingleSpeed 53:32 [3]

Hilly route, pushing on and attacking some steeper climbs by switch backing... avg. 16mph
4 PM

Core 10:00 [1]

Thursday Feb 15 #

Stretching 20:00 [0]

12 PM

Core 10:00 [1]

4 PM

TreadHill 46:00 [3] 5.0 mi (9:12 / mi) +800m 6:09 / mi

Started at 10 adding .1 @ every km.

Wednesday Feb 14 #

8 AM

Note

Hike up Montemor w/ Pads from Mims work. 12km prob about 400m asc.
3 PM

GYM (Chest) 25:00 [2]

4 PM

TreadHill 28:05 [4] 3.1 mi (9:04 / mi) +500m 6:02 / mi

Core 10:00 [1]

Tuesday Feb 13 #

11 AM

TreadHill 34:46 [3] 3.1 mi (11:13 / mi) +676m 6:41 / mi

9 PM

Stretching 20:00 [0]

Monday Feb 12 #

11 AM

Stretching 12:00 [0]

Core 10:00 [1]

3 PM

GYM 40:00 [2]

Legs, leg raises and 5min or so on bike
4 PM

TreadHill 47:03 [3] 5.0 mi (9:25 / mi) +800m 6:17 / mi

Pace felt pretty effortless for the first half. Bumped the last mile up too.
6.4km @ 10k/hr - 10%

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