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Training Log Archive: gauchi

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  run on trail2 6:34:05 35.85(10:59) 57.7(6:50) 2550
  bike3 1:29:59
  strength3 1:05:00
  run on road2 51:40 6.65(7:46) 10.7(4:50) 30
  Total10 10:00:44 42.5 68.4 2580
averages - sleep:7.3 weight:55.7kg

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SuMoTuWeThFrSa

Saturday Dec 9, 2017 #

9 AM

run on trail 3:44:01 [4] 33.5 km (6:41 / km) +1274m 5:37 / km
ahr:131 max:161 slept:7.0 shoes: salomon slab sense ultra (blac

84rpm
Mt.Takasuzu
It was covered with some snow near top of the mountain.

Friday Dec 8, 2017 #

12 PM

strength (Core training) 20:00 [2]
slept:6.8 weight:55.5kg

Thursday Dec 7, 2017 #

7 PM

strength (Core training) 20:00 [2]

push-up
plunk
one leg

Wednesday Dec 6, 2017 #

12 PM

run on road (Build-up) 20:58 [4] 5.0 km (4:12 / km) +18m 4:07 / km
ahr:141 max:172 slept:7.0 weight:55.5kg shoes: salomon sonic pro2(red)

88rpm
500 425 406 346 331
head wind

run on road warm up/down 5:11 [2] 0.7 km (7:24 / km)
ahr:107 max:117 shoes: salomon sonic pro2(red)

81rpm
7 PM

bike intervals (indoors) 43:53 [4]
ahr:136 max:171

time intervals
(5+3+1min)rest 1minĂ—3set
80-85%
felt muscle tireness before training
8 PM

bike warm up/down (indoors) 9:48 [1]
ahr:90 max:104

Tuesday Dec 5, 2017 #

12 PM

run on road (jog) 25:31 [2] 5.0 km (5:06 / km) +12m 5:03 / km
ahr:121 max:134 slept:7.0 weight:56kg shoes: salomon sonic pro2(red)

85rpm

Monday Dec 4, 2017 #

12 PM

strength (Core training) 25:00 [2]
slept:7.5 weight:55.8kg

push-up
back push-up
plunk
dead lift
Chin up

Sunday Dec 3, 2017 #

10 AM

run on trail 2:50:04 [4] 24.2 km (7:02 / km) +1276m 5:34 / km
ahr:136 max:183 slept:8.5 shoes: salomon slab sense ultra (blac

5 PM

bike (indoors) 31:42 [4]
ahr:137 max:172

time intervals
(5+3+1min)rest 1minĂ—3set
85-90%
felt muscle tireness before training

bike warm up/down (indoors) 4:36 [1]
ahr:85 max:96

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