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Training Log Archive: Martin Cox

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Road/Trail Mix13 12:22:40 104.92(7:05) 168.85(4:24) 600
  Total13 12:22:40 104.92(7:05) 168.85(4:24) 600

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

9 AM

Road/Trail Mix intervals 1:18:00 [5] 20.0 km (3:54 / km) +40m 3:52 / km
shoes: Boston White

Fartlek: 10 x 1km MP / 1km Moderate. Very windy so ran on the gravel road in forest to get try to get some shelter. Good session. Faster kms were: 3:21 / 23 / 22 / 25 / 24 / 30 / 30 / 27 / 24 / 23.
10 AM

Road/Trail Mix warm up/down 40:00 [1] 8.0 km (5:00 / km) +20m 4:56 / km
shoes: Boston White

Saturday Mar 11, 2017 #

9 AM

Road/Trail Mix (Easy) 56:00 [1] 12.35 km (4:32 / km) +40m 4:28 / km
shoes: Adidas Ultra Boost ST

5 PM

Road/Trail Mix (Easy) 30:00 [1] 6.0 km (5:00 / km) +70m 4:43 / km
shoes: Adidas Ultra Boost ST

Friday Mar 10, 2017 #

9 AM

Road/Trail Mix (Easy/Moderate) 1:42:30 [3] 25.0 km (4:06 / km) +60m 4:03 / km
shoes: Adidas Ultra Boost ST

Slow start, then faster last 4km, down to about 3'35'', but mostly around 4'00''. Hot day but felt quite easy running.
5 PM

Road/Trail Mix (Easy) 31:00 [1] 6.0 km (5:10 / km) +10m 5:07 / km
shoes: Adidas Ultra Boost ST

Thursday Mar 9, 2017 #

9 AM

Road/Trail Mix (Easy) 59:00 [2] 13.4 km (4:24 / km) +50m 4:19 / km
shoes: Adidas Ultra Boost ST

5 PM

Road/Trail Mix (Easy) 28:00 [1] 5.5 km (5:05 / km) +20m 5:00 / km
shoes: Adidas Ultra Boost ST

Wednesday Mar 8, 2017 #

9 AM

Road/Trail Mix (Easy) 1:32:45 [1] 19.2 km (4:50 / km) +70m 4:45 / km
shoes: Adidas Ultra Boost ST

About as slow as i can run before breaking into a walk.

Tuesday Mar 7, 2017 #

9 AM

Road/Trail Mix intervals (Fartlek) 1:02:55 [5] 17.0 km (3:42 / km) +60m 3:38 / km
shoes: Boston White

Fartlek @ MP: 1km - 2km - 3km - 3km - 2km - 1km (1km recovery @ Easy to Moderate pace). Did this on the gravelly 3.2km loop, hot and windy but ended up quicker than intended. Splits: 3'22'' / 6'44'' / 10'11'' / 10'19'' / 6'48'' / 3'27''.
11 AM

Road/Trail Mix warm up/down (Easy) 43:30 [1] 9.0 km (4:50 / km) +40m 4:44 / km
shoes: Boston White

Monday Mar 6, 2017 #

10 AM

Road/Trail Mix (Easy/Moderate) 1:29:00 [2] 21.4 km (4:10 / km) +55m 4:06 / km
shoes: Adidas Ultra Boost ST

First 4km easy and then the rest moderate.
5 PM

Road/Trail Mix (Easy) 30:00 [1] 6.0 km (5:00 / km) +65m 4:45 / km
shoes: Adidas Ultra Boost ST

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