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Training Log Archive: O Joy

In the 7 days ending Nov 26, 2016:

activity	#	time	miles		km		+m
mixed trail/road run	2	1:35:01	7.88	(12:04)	12.68	(7:30)	44
run	1	42:31	3.72	(11:26)	5.99	(7:06)
core/stretch	2	25:00
warm up/cool down	2	11:30	0.57	(20:08)	0.92	(12:31)	6
Total	5	2:54:02	12.17		19.59		50

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Saturday Nov 26, 2016 #

8 AM

mixed trail/road run 55:00 [3] 4.74 mi (11:36 / mi) +28m 11:24 / mi
shoes: NB 860v7

Y Multifit; run from Y to Marrott, trails in the park, and back to the Y with Steve Duncan.

warm up/cool down 6:02 [2] 0.32 mi (18:51 / mi)

9 AM

core/stretch 15:00 [1]

Thursday Nov 24, 2016 #

4 PM

mixed trail/road run 40:01 [3] 3.14 mi (12:45 / mi) +16m 12:33 / mi
shoes: NB 860v7

Thanksgiving Day run on the trails in Marrott Park.

warm up/cool down 5:28 [2] 0.25 mi (21:47 / mi) +6m 20:13 / mi
shoes: NB 860v7

Monday Nov 21, 2016 #

6 PM

run 42:31 [3] 3.72 mi (11:26 / mi)
shoes: NB 860v7

Y Multifit training; N on Monon for 2x 9/1 then 5x 40s 10k pace/20s recovery, 2 min recovery, 5x 20 s 5k pace/40s recovery, 4 min 10k pace and easy jog back. My 5 and 10 spurts were to fast but fairly consistent.

7 PM

core/stretch 10:00 [1]

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