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Training Log Archive: NatKawam

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running3 2:32:14 18.63(8:10) 29.98(5:05) 73
  Swimming1 1:05:00 1.74(37:22) 2.8(23:13)
  Total4 3:37:14 20.37(10:40) 32.78(6:38) 73

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Saturday Apr 13 #

9 AM

Running 35:00 [3] 7.12 km (4:55 / km)
shoes: Mizuno Wave Inspire 12

35’ run with Sarya this AM. 10’ easy w/u, 7’ tempo (4:20 pace), 18’ easy.

Wednesday Apr 10 #

6 PM

Running intervals 50:00 [3] 9.7 km (5:09 / km) +25m 5:05 / km
shoes: Mizuno Wave Inspire 12

RALF training.

Tuesday Apr 9 #

12 PM

Swimming (25m - uOttawa pool) 1:05:00 [3] 2.8 km (23:13 / km)

w/u:
400 choice
4x100 IM drill

w/o:
10 x 100 free alt. 100 pull w/ paddles, 100 swim w/ 15s rest
100 EZ
10x50 free on 1min cap time
300 choice kick

w/d:
100 EZ

Total: 2.8km

Sunday Apr 7 #

10 AM

Running long 1:07:14 [2] 13.16 km (5:07 / km) +48m 5:01 / km
shoes: Mizuno Wave Inspire 12

Long run along canal/experimental farm with Rhombus. Knee felt great until about 10k.

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