Training Log Archive: Nat and the HatIn the 7 days ending Apr 20, 2019:
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Wednesday Apr 17, 2019 #
6 PM
Running intervals (RALF) 55:00 [3] 9.5 km (5:47 / km) +110m 5:28 / km
shoes: Adizero Adios 3
w/u:
1.25km + dynamics + 4 strides
w/o:
3x400m (1:26, 1:30, 1:36)
4 x big loops
w/d:
1km
1.25km + dynamics + 4 strides
w/o:
3x400m (1:26, 1:30, 1:36)
4 x big loops
w/d:
1km
Sunday Apr 14, 2019 #
11 AM
Running long 1:05:00 [3] 13.0 km (5:00 / km) +103m 4:49 / km
shoes: Mizuno Wave Inspire 12
Long trail run out at Foley Mountain while the guys orienteered. Added some quick interval bursts in there 5 x 500 (2:09, 2:02, 2:12, 2:04, 2:08).