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Training Log Archive: gauchi

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  run on trail2 2:13:24 18.52(7:12) 29.8(4:29) 39
  strength3 1:55:00
  run on road5 1:54:06 13.61(8:23) 21.9(5:13) 72
  swim3 1:38:00 1.86 3.0
  Total12 7:40:30 33.99 54.7 111
averages - sleep:6.2 weight:54.6kg

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SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

9 AM

run on trail (Long Fartlek) 1:56:02 [4] 25.6 km (4:32 / km)
ahr:143 max:161 slept:5.0 shoes: salomon sonic pro(black)

87rpm
12 PM

strength 55:00 [2]
weight:54.6kg

Easy muscule training and stretching machine in the gymnasium.

Friday Sep 30, 2016 #

12 PM

run on road (jog) 26:24 [3] 4.8 km (5:30 / km) +15m 5:25 / km
ahr:112 max:132 slept:6.0 shoes: Mizuno enigma5(25.5cmW)

83rpm
6 PM

swim 43:00 [3] 1.5 km (28:40 / km)

Freestyle 31min(1500m) ,good pace
Walk 12min

Thursday Sep 29, 2016 #

12 PM

strength (Core training) 30:00 [2]
slept:6.0

Wednesday Sep 28, 2016 #

12 PM

run on road (Build-up) 19:56 [4] 5.0 km (3:59 / km) +15m 3:56 / km
ahr:149 max:181 slept:6.5 shoes: Mizuno enigma5(25.5cmW)

445 405 357 342 317

run on road 7:20 [3] 1.1 km (6:40 / km) +3m 6:35 / km
ahr:117 max:124 shoes: Mizuno enigma5(25.5cmW)

6 PM

swim 45:00 [3] 1.5 km (30:00 / km)
weight:54.6kg

Freestyle 35min(1500m)
Walk 10min

Tuesday Sep 27, 2016 #

12 PM

run on road (Fast jog) 27:45 [3] 6.0 km (4:38 / km) +21m 4:33 / km
ahr:133 max:151 slept:6.5 shoes: Mizuno enigma5(25.5cmW)

86rpm

Monday Sep 26, 2016 #

12 PM

strength (Core training) 30:00 [2]
slept:6.5

Sunday Sep 25, 2016 #

8 AM

run on road warm up/down 13:40 [2] 2.6 km (5:15 / km) +9m 5:10 / km
ahr:123 max:139 slept:7.0 shoes: salomon sonic pro(black)

9 AM

run on trail (Hill Intervals) 17:22 [5] 4.2 km (4:08 / km) +39m 3:57 / km
ahr:166 max:181 shoes: salomon sonic pro(black)

Hill intervals training on glass in Port park.
3'20-3'30(900m ↑10m)×4(rest 40s)

run on road warm up/down 19:01 [2] 2.4 km (7:55 / km) +9m 7:47 / km
ahr:108 max:125 shoes: salomon sonic pro(black)

2 PM

swim 10:00 [2]

lesson

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