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Training Log Archive: marcitailor

In the 7 days ending Sep 2, 2018:

activity # timemileskm+m
  Running7 4:58:48 33.55(8:54) 54.0(5:32)
  Warm up4 2:35:00 9.32(16:38) 15.0(10:20)
  Cool down/stretching6 1:13:00 3.79 6.1
  Strength1 10:00
  Total7 8:56:48 46.66 75.1
averages - sleep:8.6

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

6 PM

Running long 55:22 [1] 12.6 km (4:24 / km)
ahr:152 max:162 slept:8.0 shoes: Asics Gel FuzeX

Sunday "long" perfectly enugh, felt awesome!

Saturday Sep 1, 2018 #

10 AM

Running long 48:15 [1] 10.2 km (4:44 / km)
shoes: Asics Gel FuzeX

Easy long run with 2x2000 upgrader. Times: 7.01;7.06 (not pushing too much)

Cool down/stretching warm up/down 15:00 [1]

Friday Aug 31, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 5.0 km (10:00 / km)
ahr:146 max:154 slept:8.0 shoes: Asics Gel FuzeX

Running intervals 24:00 [4] 4.5 km (5:20 / km)
shoes: Asics Gel FuzeX

4x1000 to 3.05. Easier than expected, mostly due to the 4min rests between. Times: 3.07;3.05;3.04;3.00. Last one in spikes, made it a bit easier.

Cool down/stretching warm up/down 10:00 [1] 0.4 km (25:00 / km)

Thursday Aug 30, 2018 #

10 AM

Running long 31:06 [1] 7.1 km (4:23 / km)
ahr:154 max:180 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)
ahr:147 max:177 slept:10.0 shoes: Asics Gel FuzeX

Laufschule.
Note: Sadly, our TRX coach went ill so didn't have the afternoon training as prev. planned :(

Wednesday Aug 29, 2018 #

10 AM

Running long 40:11 [1] 8.44 km (4:46 / km)
ahr:154 max:176 shoes: Asics Gel FuzeX

Really easy miles, 4x3min fartlek inc. The higher paces were also well down, easy day today.

Warm up warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Asics Gel FuzeX

Running intervals 20:00 [4] 3.2 km (6:15 / km)
ahr:164 max:196 slept:9.0 shoes: New Balance NB 590 Flash nr.2

8x150. Not comfy or easy at all.

Cool down/stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)

Tuesday Aug 28, 2018 #

4 PM

Warm up warm up/down 1:00:00 [1] 5.0 km (12:00 / km)
slept:8.5 shoes: New Balance NB 590 Flash nr.2

Running intervals 19:54 [4] 3.96 km (5:02 / km)
ahr:154 max:186 shoes: New Balance NB 590 Flash nr.2

5x600 to increasing pace, last two in spikes (made it a bit easier) Times: 1.44;1.45;1.43;1.42 and 1.40. Good to have work like this feeling good.

Cool down/stretching warm up/down 10:00 [1] 0.4 km (25:00 / km)

Monday Aug 27, 2018 #

10 AM

Warm up warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics Gel FuzeX

Running intervals 1:00:00 [3] 4.0 km (15:00 / km)
slept:8.0 shoes: Asics Gel FuzeX

6x ca. 270m on the grass and 5x (100 w/weights, 100 changed-legged, 100 jog)

Strength 10:00 [1]

Cool down/stretching warm up/down 18:00 [1] 3.5 km (5:09 / km)
shoes: Asics Gel FuzeX

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