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Training Log Archive: sagybp

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running2 4:50:00 26.51(10:56) 42.67(6:48) 550
  Treadmill Running3 2:50:00 18.16(9:22) 29.22(5:49) 180
  Total5 7:40:00 44.67(10:18) 71.89(6:24) 730

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Saturday Feb 17 #

Running 4:00:00 [3] 34.2 km (7:01 / km) +550m 6:30 / km
ahr:146 max:179

Long run.
Went up and down on the only 2 hills in Berlin which are 15km from my house.
The entire 550m climb was done only during the first 17 km.

Friday Feb 16 #

Running 50:00 [3] 8.47 km (5:54 / km)
ahr:156 max:179

Recovery run

Wednesday Feb 14 #

Treadmill Running 1:05:00 [3] 12.21 km (5:19 / km)
ahr:155 max:168

4 sets of:
5min @ 5:50
5min @ 5:10
5min @ 4:50

Another 5min @ 5:50 at the end.

Was easier than I thought. Really enjoyed it.

Tuesday Feb 13 #

Treadmill Running 45:00 [3] 7.57 km (5:57 / km)
ahr:148 max:169

45min recovery run

Monday Feb 12 #

Treadmill Running 1:00:00 [3] 9.44 km (6:21 / km) +180m 5:48 / km
ahr:154 max:169

Minute on/minute off, or as I call this training - "the fastest and slowest minutes in the universe".
15min w/u
30 minutes - 1 minute flat, 1 minute 8% incline. First 4 or 5 at 5:35 pace, but it was really impossible to go on at this speed. I lowered the speed bit by bit until I reached 6:40 pace for the last 4 "on" minutes.
15min c/d.
It was very hard.

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