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Training Log Archive: sagybp

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running3 3:45:00 24.1(9:20) 38.78(5:48)
  Treadmill Running1 1:00:00 6.21(9:39) 10.0(6:00) 60
  Walking1 20:00 1.37(14:38) 2.2(9:05) 160
  Total5 5:05:00 31.68(9:38) 50.98(5:59) 220

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Running 2:00:00 [3] 20.48 km (5:52 / km)

Long run in the city. Had so much fun!
Was surprised I can run 20km at that pace. I think that in general I'm in really good shape.
I tried to keep a constant pace, but it did fluctuate between 5:40-6:00.

Thursday Nov 9, 2017 #

Running 1:00:00 [3] 10.7 km (5:36 / km)

I really really enjoyed this run!
Progression run for 30 min. Splits: 6:15, 5:47, 5:38, 5:19, 5:16.
Then 10min of easy pace, around 5:40 pace.
Then 4 sprints of 1min at 4:15 pace with 2 min eas pace between them.
Another 10 minutes of easy pace.

Wednesday Nov 8, 2017 #

Walking 20:00 [3] 2.2 km (9:05 / km) +160m 6:40 / km

Uphill walking on TM. Incline 7-10%.
They put a new stairmaster machine in our gym, so after the walk I decided to try it, since I never used one. Did around 12 minutes. That was fun! a different kind of uphill...

Tuesday Nov 7, 2017 #

Running 45:00 [3] 7.6 km (5:55 / km)

Easy run.

Monday Nov 6, 2017 #

Treadmill Running 1:00:00 [3] 10.0 km (6:00 / km) +60m 5:50 / km

Hill fartlek on TM. Don't remember how many hills I did, but at least 6-7. Between 30 and 120 seconds, 2% to 6%.
After 10min warm up I ran at 5:52 pace for the entire time.

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