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Training Log Archive: bendover

In the 7 days ending Jun 14, 2015:

activity # timemileskm+m
  Couch To 5km4 3:04:22 17.26(10:41) 27.77(6:38) 105
  cycling1 1:33:34 18.96(4:56) 30.51(3:04) 247
  Total4 4:37:56 36.21(7:40) 58.28(4:46) 352
  [1-5]4 4:26:44

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MoTuWeThFrSaSu

Sunday Jun 14, 2015 #

Note
(rest day)

early start (5.30am) to drive franchi to her triathlon. rest of day taken up with driving around.

Saturday Jun 13, 2015 #

8 PM

Couch To 5km 51:13 intensity: (2:29 @0) + (21:29 @1) + (10:19 @2) + (16:56 @3) 7.44 km (6:53 / km) +11m 6:50 / km
ahr:118 max:147 shoes: Asics Kayano 20 (2)

9 x 3min with 1 min rec.

Thursday Jun 11, 2015 #

8 PM

Couch To 5km 48:37 intensity: (2:32 @0) + (15:43 @1) + (9:04 @2) + (13:05 @3) + (8:13 @4) 7.62 km (6:23 / km) +24m 6:17 / km
ahr:126 max:155 shoes: Asics Kayano 20 (2)

9 x 3 min with 1 min rec.

Wednesday Jun 10, 2015 #

9 PM

Couch To 5km 42:08 intensity: (4:50 @0) + (10:00 @1) + (12:38 @2) + (13:19 @3) + (1:21 @4) 6.41 km (6:35 / km) +24m 6:27 / km
ahr:122 max:153 shoes: Asics Kayano 20 (2)

12 x 2 mins with 1 min rec (again!). next week plan is for longer, but fewer efforts.

Tuesday Jun 9, 2015 #

7 PM

cycling 1:33:34 intensity: (1:21 @0) + (50:00 @1) + (27:26 @2) + (5:46 @3) + (6:09 @4) + (2:52 @5) 30.51 km (3:04 / km) +247m 2:57 / km
ahr:114 max:177 shoes: BeOne Diablo Comp 2012

Steady CDC with Joe who has really improved. My back wheel is totally fucked, won't be riding on it again until i get it rebuilt. annoying.

Couch To 5km 42:24 intensity: (7:55 @1) + (11:31 @2) + (17:24 @3) + (3:47 @4) + (1:47 @5) 6.31 km (6:43 / km) +46m 6:29 / km
ahr:134 max:188 shoes: Asics Kayano 20 (2)

12 x 2 min with 1 min rec. Best I have felt yet running. Slow improvements.

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