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Training Log Archive: Pjwolf

In the 7 days ending Oct 2, 2016:

activity # timemileskm+ft
  Running4 4:53:22 27.92(10:30) 44.94(6:32) 1535
  Walking on Treadmill1 20:09 1.2(16:48) 1.93(10:26)
  Total5 5:13:31 29.12(10:46) 46.87(6:41) 1535

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Saturday Oct 1, 2016 #

9 AM

Running 2:20:02 [0] 12.23 mi (11:27 / mi) +1036ft 10:36 / mi
ahr:142 max:166

Friday Sep 30, 2016 #

8 AM

Running 32:24 [0] 3.04 mi (10:40 / mi) +281ft 9:48 / mi
ahr:126 max:151 shoes: Nike Air RN

easy run outside with the dog. Was supposed to be 45 minutes, but only did 30 because I wasn't feeling well.

Wednesday Sep 28, 2016 #

7 AM

Running 1:00:28 [0] 5.93 mi (10:12 / mi) +218ft 9:51 / mi
ahr:128 max:160 shoes: Nike AirZoom Pegasus 33

One hour rolling recover run. Partially outside with the dog, the rest inside on the treadmill.

Tuesday Sep 27, 2016 #

8 AM

Running 1:00:28 [0] 6.72 mi (9:00 / mi)
ahr:147 max:165 shoes: Nike AirZoom Pegasus 33

Run 2: Flat tempo run on roads, track, or TM:

a. Run 15:00 at Easy Pace to warm up.

b. 4 x 15 second flat strides.

c. Run 30:00 at Tempo Pace of approx 8:15.

d. Transition immediately back to 9:40 Pace for 5:00.

e. Run 10:00 more as slow and easy as you want.

Did this on the treadmill and felt good.

Monday Sep 26, 2016 #

5 AM

Walking on Treadmill 20:09 [0] 1.2 mi (16:48 / mi)
ahr:131 max:150 shoes: Nike AirZoom Pegasus 33

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