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Training Log Archive: rpwhite

In the 7 days ending Mar 22:

activity # timemileskm+m
  Running4 2:51:58 21.82(7:53) 35.12(4:54) 232
  Trail/hill Running1 1:18:50 5.73(13:46) 9.22(8:33) 421
  Strength & Conditioning1 17:26
  Stretching1 12:00
  Total5 4:40:14 27.55 44.34 653
  [1-5]5 4:25:28

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MoTuWeThFrSaSu

Sunday Mar 22 #

1 PM

Trail/hill Running 1:18:50 intensity: (1:05 @0) + (5:22 @1) + (56:00 @2) + (16:23 @3) 9.22 km (8:33 / km) +421m 6:58 / km
ahr:134 max:160 shoes: Inov8 X-Talon 230

Dumyat run with Alison, missed a turning on the way back down so was a bit longer than we planned.

Saturday Mar 21 #

5 PM

Running tempo 45:02 intensity: (38 @0) + (1:35 @1) + (12:40 @2) + (26:00 @3) + (4:09 @4) 9.7 km (4:39 / km) +64m 4:30 / km
ahr:147 max:171 shoes: Adidas Adizero Boston 8

10 mins warm up, 10 mins 4:40 pace, 5 mins face, 10 mins 4:30 then cool down

Strength & Conditioning 17:26 [1]
ahr:104 max:124

Some knee stuff and TRX band introduction

Friday Mar 20 #

5 PM

Running 49:58 intensity: (49 @0) + (1:41 @1) + (32:12 @2) + (15:16 @3) 8.96 km (5:35 / km) +101m 5:17 / km
ahr:136 max:162 shoes: Adidas Adizero Boston 8

nice run with Alison round Pollock Park and back, sunny and cold afternoon.

Stretching 12:00 [0]

Tuesday Mar 17 #

5 PM

Running 46:56 intensity: (1 @0) + (1:42 @1) + (33:34 @2) + (11:39 @3) 10.17 km (4:37 / km) +32m 4:33 / km
ahr:137 max:157 shoes: Adidas Adizero Boston 8

No training so run on my own again, sunny day.

Monday Mar 16 #

5 PM

Running 30:02 intensity: (13 @0) + (10 @1) + (25:23 @2) + (4:16 @3) 6.29 km (4:47 / km) +36m 4:39 / km
ahr:136 max:151 shoes: Adidas Adizero Boston 8

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