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Training Log Archive: coach

In the 1 days ending Feb 10, 2020:

activity # timemileskm+m
  track running1 29:42 2.99(9:56) 4.81(6:11) 23
  paved running1 25:27 1.72(14:48) 2.77(9:12) 29
  trail running1 22:34 1.43(15:47) 2.3(9:48) 38
  Total2 1:17:43 6.14(12:40) 9.88(7:52) 90
  [1-5]2 1:17:42

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Mo

Monday Feb 10, 2020 #

10 AM

Note

So, bonus indoor track day!
Workout idea was 4x400 then 2x800 @ T pace.
But after the first 4, I took a bit longer rest ~ 4 minutes, then decided, hey halfway there, do the last 4x400 and get in the recommended workout.
11 AM

track running intervals 1:44 intensity: (1 @0) + (9 @1) + (3 @2) + (35 @3) + (14 @4) + (42 @5) 0.4 km (4:20 / km)
ahr:133 max:150 shoes: Asics 1000-5

track running intervals 1:44 intensity: (5 @1) + (3 @2) + (22 @3) + (16 @4) + (58 @5) 0.4 km (4:20 / km)
ahr:140 max:156 shoes: Asics 1000-5

track running intervals 1:45 intensity: (1 @1) + (4 @2) + (23 @3) + (11 @4) + (1:06 @5) 0.4 km (4:22 / km)
ahr:143 max:156 shoes: Asics 1000-5

track running intervals 1:45 intensity: (3 @1) + (4 @2) + (22 @3) + (12 @4) + (1:04 @5) 0.4 km (4:22 / km)
ahr:141 max:155 shoes: Asics 1000-5

track running intervals 1:41 intensity: (5 @1) + (3 @2) + (20 @3) + (13 @4) + (1:00 @5) 0.4 km (4:12 / km) +5m 3:59 / km
ahr:140 max:155 shoes: Asics 1000-5

track running intervals 1:41 intensity: (5 @1) + (2 @2) + (19 @3) + (10 @4) + (1:05 @5) 0.4 km (4:12 / km)
ahr:143 max:157 shoes: Asics 1000-5

track running intervals 1:44 intensity: (1 @1) + (4 @2) + (17 @3) + (12 @4) + (1:10 @5) 0.4 km (4:20 / km) +18m 3:32 / km
ahr:144 max:156 shoes: Asics 1000-5

track running intervals 1:38 intensity: (4 @1) + (3 @2) + (12 @3) + (7 @4) + (1:12 @5) 0.4 km (4:05 / km)
ahr:145 max:158 shoes: Asics 1000-5

track running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Asics 1000-5

2 PM

paved running 25:27 [3] 1.72 mi (14:48 / mi) +29m 14:03 / mi
shoes: Asics 1000-5

To playground with Judy

trail running 22:34 [3] 1.43 mi (15:47 / mi) +38m 14:34 / mi
shoes: Asics 1000-5

Back home on the Gula Stigen, left heel really sore..

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