Training Log Archive: Nat and the HatIn the 1 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
6 PM
Running warm up/down (RALF) 10:44 [1] 1.8 km (5:58 / km)
shoes: Adizero Adios 3
Warm up to the Ottawa River for some speed-tervals.
Running intervals (RALF) 23:00 3.49 km (6:35 / km) +3m 6:34 / km
shoes: Adizero Adios 3
12 x 1min on 1min rest along bike path of Ottawa River/SJAM... Died a little near the end as you can see...
1. 3:33/km
2. 3:34/km
3. 3:45/km
4. 3:46/km
5. 3:51/km
6. 4:00/km
7. 3:48/km
8. 3:43/km
9. 3:54/km
10. 4:10/km
11. 4:12/km
12: 4:09/km
1. 3:33/km
2. 3:34/km
3. 3:45/km
4. 3:46/km
5. 3:51/km
6. 4:00/km
7. 3:48/km
8. 3:43/km
9. 3:54/km
10. 4:10/km
11. 4:12/km
12: 4:09/km
7 PM
Running warm up/down (RALF) 8:47 [1] 1.48 km (5:56 / km) +24m 5:29 / km
shoes: Adizero Adios 3
Easy warm down back to Carlingwood parking lot.