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Training Log Archive: rpwhite

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running4 3:44:05 28.56(7:51) 45.97(4:52) 209
  Strength & Conditioning1 24:32
  Stretching1 6:00
  Total5 4:14:37 28.56 45.97 209
  [1-5]5 4:06:37

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

12 PM

Running 1:21:22 [3] 16.72 km (4:52 / km) +64m 4:46 / km
shoes: Nike Pegasus 33 #2

First reasonably long one in a while, took it fairly easy. Had a headwind all the way along the prom for 7km but nice run.

Thursday Nov 23, 2017 #

7 PM

Running 55:01 [3] 12.03 km (4:34 / km) +45m 4:29 / km
shoes: Nike Pegasus 33 #2

Steady one round the Asa route with the PLS guys.

Wednesday Nov 22, 2017 #

7 PM

Strength & Conditioning 24:32 intensity: (2:00 @0) + (22:32 @2)

Tuesday Nov 21, 2017 #

7 PM

Running 51:56 intensity: (28:26 @2) + (20:00 @4) + (3:30 @5) 10.39 km (5:00 / km) +36m 4:55 / km
shoes: Nike Pegasus 33 #2

1, 2, 3, 4, 4, 3, 2, 1 minute reps with static recovery in between. Then 7 x 30 second reps with 30 second static recovery.

Stretching 6:00 [0]

Rolled my hamstrings and calves with a spikey ball.

Monday Nov 20, 2017 #

5 PM

Running 35:46 [2] 6.83 km (5:14 / km) +64m 5:00 / km
shoes: Nike Pegasus 33 #2

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