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Training Log Archive: gauchi

In the 7 days ending Sep 9:

activity # timemileskm+m
  run on trail2 2:14:34 13.42(10:02) 21.6(6:14) 937
  run on road5 1:45:13 10.81(9:44) 17.4(6:03) 81
  walking3 1:33:12 4.78 7.7 30
  swim1 40:00 1.06(37:52) 1.7(23:32)
  strength1 25:00
  Total11 6:37:59 30.07 48.4 1048
averages - sleep:6.6 weight:55.4kg

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Saturday Sep 9 #

10 AM

run on trail 1:50:23 [4] 16.8 km (6:34 / km) +821m 5:17 / km
ahr:146 max:177 slept:7.0 shoes: salomon slab speed cross(black

sometime ran dirty surface and bush
3 PM

swim 40:00 [3] 1.7 km (23:32 / km)

Freestyle 35min 1500m+5min 200m

Friday Sep 8 #

12 PM

walking 5:00 [1] +30m
slept:6.7

Thursday Sep 7 #

12 PM

run on road (jog) 23:44 [3] 4.6 km (5:10 / km) +15m 5:05 / km
ahr:118 max:137 slept:7.0 weight:55.2kg shoes: Mizuno enigma5(25.5cmW)

Wednesday Sep 6 #

12 PM

strength (Core training) 25:00 [2]
slept:7.2 weight:55.3kg

BCT
7 PM

run on road warm up/down (jog&drill) 13:45 [2] 2.1 km (6:33 / km)
ahr:111 max:133 shoes: Salomon sense ride(red)

8 PM

run on trail (Interval) 24:11 [4] 4.8 km (5:02 / km) +116m 4:30 / km
ahr:162 max:179 shoes: Salomon sense ride(red)

(4min dash↑20m+1min jog)×5
wearing head light

run on road warm up/down 19:56 [2] 2.3 km (8:40 / km) +36m 8:02 / km
ahr:124 max:175 shoes: Salomon sense ride(red)

Tuesday Sep 5 #

12 PM

run on road (jog) 25:17 [3] 5.1 km (4:57 / km) +24m 4:51 / km
ahr:127 max:154 slept:7.5 weight:55.5kg shoes: Mizuno enigma5(25.5cmW)

84rpm
8 PM

walking 1:08:12 [1] 5.7 km (11:58 / km)

Monday Sep 4 #

12 PM

run on road (Slow jog) 22:31 [2] 3.3 km (6:49 / km) +6m 6:46 / km
ahr:99 max:121 slept:7.5 weight:55.5kg shoes: Mizuno enigma5(25.5cmW)

Sunday Sep 3 #

5 PM

walking 20:00 [1] 2.0 km (10:00 / km)
slept:3.0

Flight

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