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Training Log Archive: gauchi

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  run on trail2 8:39:56 37.22(13:58) 59.9(8:41) 2170
  strength5 3:00:00
  run on road2 53:58 6.34(8:31) 10.2(5:17) 18
  bike2 31:45
  Total11 13:05:39 43.56 70.1 2188
averages - sleep:6.4

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Saturday Oct 8, 2016 #

9 AM

run on trail (Long jog) 1:53:16 [3] 18.6 km (6:05 / km) +15m 6:04 / km
ahr:112 max:130 slept:6.5 shoes: salomon sonic pro(black)

84rpm
Long jog in Minato park.

Friday Oct 7, 2016 #

12 PM

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

Thursday Oct 6, 2016 #

12 PM

run on road (jog) 26:35 [3] 5.2 km (5:07 / km) +6m 5:05 / km
ahr:121 max:131 slept:6.5 shoes: Mizuno enigma5(25.5cmW)

85rpm
9 PM

strength 45:00 [2]

Easy muscule training and stretching machine in the gymnasium.

Wednesday Oct 5, 2016 #

12 PM

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

8 PM

bike intervals (indoors) 23:08 [4]
ahr:135 max:164

(3+1min)×3intervals indoors.Between easy is 1min.
The pace was about 85-90%.
9 PM

bike warm up/down (indoors) 8:37 [1]
ahr:105 max:140

Tuesday Oct 4, 2016 #

12 PM

run on road (jog) 27:23 [2] 5.0 km (5:29 / km) +12m 5:25 / km
ahr:117 max:131 slept:6.5 shoes: Mizuno enigma5(25.5cmW)

84rpm
8 PM

strength 45:00 [2]

Easy muscule training and stretching machine in the gymnasium.

Monday Oct 3, 2016 #

12 PM

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

Sunday Oct 2, 2016 #

10 AM

run on trail 6:46:40 [4] 41.3 km (9:51 / km) +2155m 7:49 / km
ahr:117 max:176 slept:6.0 shoes: salomon slab wings sg(black)

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