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Training Log Archive: Daniel Spencer

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running7 5:03:40 35.97(8:27) 57.89(5:15) 1014201.1
  S+C1 30:007.5
  1 25:52 2.92(8:51) 4.7(5:30) 15631.3
  Total8 5:59:32 38.89 62.59 1170239.8

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MoTuWeThFrSaSu

Sunday Apr 14 #

1 PM

Running 51:52 intensity: (21 @1) + (13:16 @2) + (32:39 @3) + (5:36 @4) 10.12 km (5:08 / km) +375m 4:20 / km
ahr:158 max:185

Saturday Apr 13 #

1 PM

Running 1:02:22 intensity: (8 @1) + (12:54 @2) + (29:09 @3) + (20:11 @4) 11.87 km (5:15 / km) +482m 4:22 / km
ahr:163 max:189

Thursday Apr 11 #

5 PM

Running 31:57 intensity: (17 @1) + (29:40 @2) + (2:00 @3) 6.7 km (4:46 / km) +34m 4:39 / km
ahr:142 max:164 shoes: NB MT620V2 TRAIL

Tired today and couldn't do WCOC event so just an easy one

Wednesday Apr 10 #

11 AM

Running 45:25 intensity: (35:38 @1) + (9:47 @2) 8.25 km (5:30 / km) +39m 5:23 / km
ahr:126 max:138 shoes: NB MT620V2 TRAIL

Nice and easy with Is
6 PM

Running 10:58 intensity: (3:12 @1) + (6:00 @2) + (1:46 @3) 2.23 km (4:56 / km) +28m 4:38 / km
ahr:132 max:162

25:52 intensity: (10 @1) + (15 @2) + (1:41 @3) + (23:35 @4) + (11 @5) 4.7 km (5:30 / km) +156m 4:43 / km
ahr:181 max:195 shoes: Inov8 Oroc 280

LOC Colonel's drive

Decent run, quite scrappy at the start but then got more of a rhythm and more willing to push myself. Maybe a few bananas at the end but mostly clean and smooth just pushing.

Running 10:29 intensity: (16 @1) + (6:59 @2) + (3:14 @3) 1.76 km (5:58 / km) +27m 5:32 / km
ahr:146 max:165

Tuesday Apr 9 #

3 PM

Running 17:56 intensity: (3:07 @1) + (6:22 @2) + (8:27 @3) 3.34 km (5:22 / km) +30m 5:08 / km
ahr:143 max:164

Running 31:10 intensity: (1:34 @1) + (9:40 @2) + (3:20 @3) + (10:10 @4) + (6:26 @5) 5.48 km (5:41 / km)
ahr:168 max:200 shoes: Nike Zoom Streak 6

2 x 1200m, 2 x 800m, 2 x 400m, [2 mins]

Session with some of the WCOC boys. Felt pretty bad, stomach going crazy and thought I was gonna vom on the 400s so stopped the session there.

Running 11:31 intensity: (30 @1) + (6:06 @2) + (4:55 @3) 2.14 km (5:23 / km)
ahr:149 max:169

Monday Apr 8 #

S+C 30:00 [1]

9 AM

Running 30:00 intensity: (20:00 @2) + (10:00 @3) 6.0 km (5:00 / km)
shoes: NB MT620V2 TRAIL

Nice run with @LouisMorris along the dry and cowless river

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