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Training Log Archive: sixela

In the 7 days ending Apr 28:

activity # timemileskm+m
  rock climbing2 3:05:00
  Running3 1:46:40 9.46(11:16) 15.23(7:00) 189
  Total5 4:51:40 9.46 15.23 189

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Wednesday Apr 25 #

6 AM

Running intervals (@ Meadow Wood Way) 30:59 [4] 4.49 km (6:54 / km) +72m 6:23 / km
ahr:167 max:184

Fartlek
After intervals 6 and 7 I walked, because I was getting tired and it was uphill.
10 minute warm up
8 1 min intervals with 1 min jog/walk after
2 min cool down (I made it back home, so I stopped)

Tuesday Apr 24 #

6 AM

Running long (@ Rock Creek Park) 50:17 [4] 6.99 km (7:12 / km) +55m 6:55 / km
ahr:163 max:191

5 PM

rock climbing race (@ Earth Treks Columbia) 1:35:00 [4]

5.8 on sited
5.9 on sited
5.10a on sited
5.10b on sited
5.10c completed, 4 rests
5.10b on sited

Monday Apr 23 #

6 AM

Running tempo (@ Rock Creek Park) 25:24 [3] 3.75 km (6:46 / km) +62m 6:15 / km
ahr:161 max:190

5 PM

rock climbing (@ Earth Treks Rockville ) 1:30:00 [3]

5.8 on sited
5.9 on sited
5.10a completed with rests
5.9 on sited
5.10a completed with one rest
5.10b incomplete (¾)
5.7 on sited
5.9 incomplete (½)

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