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Training Log Archive: Shep

In the 1 days ending Mar 30, 2012:

activity # timemileskm+m
  Foot Running1 49:00 6.93(7:04) 11.15(4:24) 80
  Total1 49:00 6.93(7:04) 11.15(4:24) 80

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Fr

Friday Mar 30, 2012 #

8 AM

Foot Running warm up/down 24:00 [3] 5.0 km (4:48 / km)
shoes: Nike Zoom Elite 4

13mins warm up and 11mins warm down on the run to work.

Foot Running intervals 25:00 [4] 6.15 km (4:04 / km) +80m 3:49 / km
ahr:154 max:168 shoes: Nike Zoom Elite 4

the old wingstedt commute, 4 x 4mins with 3mins jog recovery. taking it a bit easy still, but moving along ok.

EPOC 117ml/kg
TE 3.4

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