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Training Log Archive: rpwhite

In the 7 days ending Sep 24, 2017:

activity # timemileskm+mload
  Running4 4:12:54 31.8(7:57) 51.17(4:57) 412682.8
  Stretching1 15:00
  Total4 4:27:54 31.8 51.17 412682.8
  [1-5]4 4:12:54

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

12 PM

Running 1:30:22 [3] 18.09 km (5:00 / km) +93m 4:52 / km
shoes: Nike Pegasus 33

Stretching 15:00 [0]

Thursday Sep 21, 2017 #

6 PM

Running 1:01:31 intensity: (36:31 @2) + (25:00 @4) 13.76 km (4:28 / km) +52m 4:23 / km
shoes: Nike Pegasus 33

5 x 5 min efforts at ~10km race pace, generally pretty good and got faster as I went through: 3:43, 3:41, 3:33, 3:35, 3:28 min/km pace.

Tuesday Sep 19, 2017 #

7 PM

Running intervals 1:10:08 intensity: (57:56 @2) + (12:12 @5) 13.19 km (5:19 / km) +221m 4:54 / km
shoes: Nike Pegasus 33

8 x 400m +22m elevation hill reps up Carnatic hill with jog recovery back down. Felt pretty good, started steady and gently increased pace through session: 95, 97, 92, 91, 90, 90, 88, 88.

Monday Sep 18, 2017 #

6 PM

Running 30:53 [2] 6.13 km (5:02 / km) +46m 4:51 / km
shoes: Nike Pegasus 33

Easy one, legs feeling a bit dead.

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