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Training Log Archive: Lexc

In the 7 days ending Nov 19, 2017:

activity # timemileskm+mload
  Running5 4:06:07 33.54(7:20) 53.97(4:34) 300222.1
  Gym1 1:00:00
  Total5 5:06:07 33.54 53.97 300222.1
  [1-5]5 4:06:07

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

Note
(rest day)

Meant to do an hour today but.... Pretty tired so went to bed. Good stuff :) (ESOA champs took it outta me!!)

Saturday Nov 18, 2017 #

10 AM

Running warm up/down 17:37 [2] 3.6 km (4:54 / km) +17m 4:47 / km
ahr:136 max:166

WUP to KF

Running intervals 28:01 [4] 7.51 km (3:44 / km) +19m 3:41 / km
ahr:153 max:166 shoes: Brooks Mach 18

5x4mins [2mins]

Paces:
3:14/km
3:11/km
3:08/km
3:10/km
3:05/km

Bit windy at the front, good session. On grass.

Running warm up/down 16:43 [2] 3.33 km (5:01 / km) +51m 4:40 / km
ahr:161 max:176

Home

Friday Nov 17, 2017 #

Note
(rest day)

Note
(rest day)

Thursday Nov 16, 2017 #

7 PM

Running warm up/down 20:00 [2] 4.04 km (4:57 / km) +16m 4:51 / km
ahr:137 max:155

WUP n drills

Running intervals 12:41 [4] 3.54 km (3:35 / km)
ahr:148 max:154 shoes: Nike Zoom Flyknit Streak

8 x 400m [30s]
67, 67, 68, 66, 69, 68, 68, 66

very nice, feeling good tonight. taper going well.

Running warm up/down 21:20 [2] 3.96 km (5:23 / km) +65m 4:59 / km
ahr:156 max:178

back haem

Wednesday Nov 15, 2017 #

9 PM

Running 32:42 [3] 7.6 km (4:18 / km) +67m 4:07 / km
ahr:169 max:194

Late night, ran outta time. Planned 60. HR monitor doing weird things.

Tuesday Nov 14, 2017 #

6 PM

Running warm up/down 9:19 [2] 2.0 km (4:40 / km)
ahr:134 max:149

Wup

Running warm up/down 7:42 [2] 0.85 km (9:04 / km)
ahr:108 max:130

Drills

Running 30:37 [3] 6.41 km (4:47 / km)
ahr:128 max:138 shoes: Nike Zoom Flyknit Streak

16 x fast slows (29/30's)

Running 6:21 [3] 1.48 km (4:17 / km)
ahr:154 max:162 shoes: Nike Zoom Flyknit Streak

4 x 200m strides [200jog]

Running warm up/down 9:40 [2] 2.0 km (4:50 / km)

WDN

Monday Nov 13, 2017 #

5 PM

Running 33:24 [3] 7.65 km (4:22 / km) +65m 4:11 / km
ahr:146 max:166 shoes: Nike Flyknit Racer

Pregym

Gym 1:00:00 [0]

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