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Training Log Archive: cablecarcox

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Road Running8 8:21:00 72.08(6:57) 116.0(4:19) 980
  Trail Running2 2:10:00 15.66(8:18) 25.2(5:10) 680
  Road/Trail Mix1 54:00 6.4(8:26) 10.3(5:15) 370
  Total11 11:25:00 94.14(7:17) 151.5(4:31) 2030

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Sunday Oct 23, 2016 #

10 AM

Road Running (Easy) 51:00 [2] 12.0 km (4:15 / km) +120m 4:03 / km
shoes: Adidas Adios

Easy run with 10 x 35-40'' speed variations. Very windy again. Felt OK and recovered from the Special Block day and ready for another bastard session.

Saturday Oct 22, 2016 #

9 AM

Road Running (Easy) 1:35:00 [2] 21.3 km (4:28 / km) +190m 4:16 / km
shoes: Adidas Tempo 8

Very cold. Very windy.

Friday Oct 21, 2016 #

8 AM

Road Running (Easy) 1:03:30 [1] 13.8 km (4:36 / km) +120m 4:25 / km
shoes: Adidas Boston 5

5 PM

Road/Trail Mix (Easy) 54:00 [2] 10.3 km (5:15 / km) +370m 4:27 / km
shoes: Adidas Tempo 8

Thursday Oct 20, 2016 #

10 AM

Trail Running (Easy) 1:21:00 [1] 16.1 km (5:02 / km) +290m 4:37 / km
shoes: Adidas Tempo 8

Wednesday Oct 19, 2016 #

10 AM

Road Running (Progression) 1:21:00 [4] 20.0 km (4:03 / km) +130m 3:55 / km
shoes: Adidas Boston White

20km Progression run, first 5km easy (4:30), 10km @ ~4:00, then 5km @ ~3:30.
11 AM

Road Running (Warm-down) 13:00 [1] 2.8 km (4:39 / km) +60m 4:12 / km
shoes: Adidas Boston White

5 PM

Road Running (Fartlek) 1:01:00 [3] 14.3 km (4:16 / km) +90m 4:08 / km
shoes: Adidas Boston 5

20' Easy + Fartlek: 10 x 1' fast / 1' roll-on + 20' Easy. Felt very good.

Tuesday Oct 18, 2016 #

9 AM

Road Running (Steady) 1:25:00 [2] 20.3 km (4:11 / km) +170m 4:01 / km
shoes: Adidas Tempo 8

Monday Oct 17, 2016 #

9 AM

Road Running (Easy) 51:30 [2] 11.5 km (4:29 / km) +100m 4:18 / km
shoes: Adidas Tempo 8

5 PM

Trail Running (Easy) 49:00 [2] 9.1 km (5:23 / km) +390m 4:26 / km
shoes: Adidas Tempo 8

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