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Training Log Archive: The Skunk

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running 10 9:54:47 80.0(7:26) 128.74(4:37) 1217
  Strength and Conditioning5 2:15:00
  Total10 12:09:47 80.0 128.74 1217
  [1-5]10 9:54:47

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MoTuWeThFrSaSu

Saturday Sep 26 #

8 AM

Running 1:45:09 [3] 22.14 km (4:45 / km) +351m 4:24 / km
ahr:158 max:179

Lovely single track trail loop around the mountain with a big squadron. Very misty out, such a vibe. Nice end to a down week, day off tomorrow.

Friday Sep 25 #

8 AM

Running 30:25 [3] 6.55 km (4:39 / km) +13m 4:36 / km
ahr:133 max:156

Easy morning shakey shake. Chest a bit tight but other than that all G.
3 PM

Running 18:36 [3] 3.84 km (4:51 / km) +7m 4:48 / km
ahr:150 max:161

Running 18:46 [3] 4.7 km (3:59 / km) +18m 3:55 / km
ahr:156 max:186

Post time trial fartlek. 3/2/1 mins with equal jogs and then 300m,200m, 100m

Running 23:32 [3] 4.82 km (4:53 / km) +27m 4:45 / km
ahr:141 max:153

Running 3:24 [3] 1.3 km (2:37 / km)

4x1300m mixed relay. On second leg and had a bit of work to do to catch. Great fun and happy with the time, especially with big mileage and no spikes.

Strength and Conditioning 30:00 [0]

Thursday Sep 24 #

8 AM

Running 1:25:20 [3] 18.43 km (4:38 / km) +325m 4:15 / km
ahr:139 max:168

Rocky canyon into Shane’s loop. Nice morning out. Just the one run today, oh yea.

Strength and Conditioning 25:00 [0]

Wednesday Sep 23 #

7 AM

Running 1:01:26 [3] 13.44 km (4:34 / km) +127m 4:22 / km
ahr:129 max:154

Easy hour with Dario and Jacob. Nose feeling penetrated post covid test, Wehoo.

Strength and Conditioning 25:00 [0]

5 PM

Running 30:00 [3] 7.15 km (4:12 / km) +6m 4:11 / km
ahr:128 max:141

Felt pretty good this evening so just went with it.

Tuesday Sep 22 #

8 AM

Running 38:30 [3] 8.05 km (4:47 / km) +16m 4:44 / km
ahr:139 max:162

Easy on the canal with Henry
3 PM

Running 22:46 [3] 4.85 km (4:42 / km) +36m 4:32 / km
ahr:133 max:148

Running 39:44 [3] 9.37 km (4:14 / km) +7m 4:13 / km
ahr:146 max:169

2 mile, 2 x K, 2 x 800, 2 x 400, 200
Not the best feels and pretty dry out so asthma was a bit suspect but all G. Built into it nicely.

Running 8:15 [3] 1.63 km (5:03 / km)
ahr:143 max:155

Strength and Conditioning 30:00 [0]

Monday Sep 21 #

8 AM

Running 1:10:36 [3] 15.29 km (4:37 / km) +197m 4:20 / km
ahr:135 max:154

Easy Unibomber loop with Ahmed, Dario and Henry. Monday Monday mileage men, the not so equal substitute to MMMMM.
3 PM

Running 22:20 [3] 4.87 km (4:35 / km) +34m 4:26 / km
ahr:130 max:149

3 miles and then 2 x (40m, 60m, 80m, 100m) sprints barefoot of the turf.

Running 15:58 [3] 2.32 km (6:52 / km) +53m 6:10 / km
ahr:130 max:148

Strength and Conditioning 25:00 [0]

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