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Training Log Archive: Klepperton

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running2 1:27:03 12.74(6:50) 20.5(4:15) 68
  Total2 1:27:03 12.74(6:50) 20.5(4:15) 68

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Saturday Sep 24, 2016 #

9 AM

Running 44:18 [5] 11.0 km (4:02 / km) +5m 4:01 / km

Railpath Run. On the West Toronto Railpath. Consolation for no NAOC I guess.

The idea is to run as many full kilometres as possible over 45 minutes. Length of Railpath is 2 km.

Km times:

3:42
3:50
3:49
4:03
4:10
4:22
4:00
4:07
4:12
4:10
3:58

Disappointed to not run sub 4:00min/km...(had a weird ache in my right quad/knee mid race...really painful...gutted out the last few km.)

...it's more likely that I haven't trained enough (especially speed/strength workouts), and I'm just not strong or fast enough...yet.

Thinking back, this is my first non-O race in almost 20 years...
(I believe it was a 3000m high school south regional race at Mac).

Anyhow, I now have a good baseline to set some reasonable goals and get faster.

Monday Sep 19, 2016 #

11 AM

Running 42:45 [3] 9.5 km (4:30 / km) +63m 4:21 / km

Old Reliable with Old Boy...while Hank searched for his bowling balls in the crawl space.

Fine day.

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