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Training Log Archive: AdamL

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Run10 4:31:12 33.72(8:02) 54.28(5:00) 335
  Cycle2 26:38 5.76(13.0/h) 9.27(20.9/h) 98
  Total12 4:57:50 39.48(7:33) 63.54(4:41) 433
  [1-5]12 4:41:13

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MoTuWeThFrSaSu

Saturday Sep 23, 2017 #

Event: Castlegar Open XC
 
1 PM

Run race 23:27 [5] 5.76 km (4:04 / km) +2m 4:04 / km
shoes: Saucony Shay

Good first xc of the season, on a nice little short course.

I'd usually prefer something a bit longer, but given how my legs were wfyer the marathon and the lack of any xc specific work on the way into this, it'll do nicely.

15th out of 29 in the field.

Run warm up/down 5:48 [2] 1.17 km (4:58 / km)
shoes: Saucony Shay

Race start delayed, so a second warm up.

Run warm up/down 4:50 [2] 0.86 km (5:36 / km) +1m 5:34 / km
shoes: Saucony Shay

Trying to remember how to run in spikes!

Friday Sep 22, 2017 #

7 AM

Cycle (Commute) 15:04 [1] 4.64 km (18.5 kph) +53m

3 PM

Cycle (Commute) 11:34 [1] 4.63 km (24.0 kph) +45m

Thursday Sep 21, 2017 #

7 AM

Run (Commute) 24:06 [1] 4.26 km (5:39 / km) +48m 5:21 / km
shoes: Asics Noosa FF

5 PM

Run (Commute) 22:30 [2] 4.32 km (5:12 / km) +23m 5:04 / km

Wednesday Sep 20, 2017 #

7 AM

Run 26:14 intensity: (6:37 @0) + (19:37 @1) 2.65 mi (9:53 / mi) +45m 9:23 / mi
ahr:126 max:138 shoes: Asics Noosa FF

5 PM

Run (Commute) 21:47 intensity: (47 @0) + (20:00 @1) + (1:00 @2) 4.32 km (5:03 / km) +34m 4:51 / km
ahr:134 max:148 shoes: Asics Noosa FF

Tuesday Sep 19, 2017 #

7 AM

Run 22:30 intensity: (2:38 @0) + (4:26 @1) + (15:26 @2) 2.64 mi (8:31 / mi) +49m 8:03 / mi
ahr:139 max:154 shoes: Asics Noosa FF

5 PM

Run 21:46 intensity: (1:15 @0) + (7:00 @1) + (9:58 @2) + (1:51 @3) + (1:42 @4) 2.7 mi (8:03 / mi) +34m 7:45 / mi
ahr:145 max:174 shoes: Asics Noosa FF

8 PM

Run (Intervals) 46:30 intensity: (3:40 @0) + (1:20 @1) + (1:07 @2) + (9:14 @3) + (21:25 @4) + (9:44 @5) 6.67 mi (6:58 / mi) +1m 6:58 / mi
ahr:171 max:207 shoes: Asics Noosa FF

8 x 3 minutes with one minute recovery

6 minutes

Run (Warm up) 8:00 intensity: (24 @0) + (5 @1) + (51 @2) + (5:59 @3) + (41 @4) 0.92 mi (8:44 / mi) +14m 8:20 / mi
ahr:158 max:176 shoes: Asics Noosa FF

Monday Sep 18, 2017 #

7 AM

Run 21:54 intensity: (18:21 @1) + (3:33 @2) 2.59 mi (8:27 / mi) +49m 7:59 / mi
ahr:138 max:151 shoes: Asics Noosa FF

5 PM

Run 21:50 intensity: (1:16 @0) + (13:21 @1) + (7:10 @2) + (3 @3) 2.7 mi (8:06 / mi) +35m 7:47 / mi
ahr:138 max:158 shoes: Asics Noosa FF

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