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Training Log Archive: Kgallo

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Run4 3:31:00 26.72(7:54) 43.0(4:54)
  Bike1 1:00:00 3.73(16:06) 6.0(10:00)
  Swim1 1:00:00 3.73(16:06) 6.0(10:00)
  Total6 5:31:00 34.18(9:41) 55.0(6:01)

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Saturday Dec 2, 2017 #

Run 1:16:00 [3] 16.0 km (4:45 / km)

preact
14k progression run with the muskoka crew
2k easy/cd
strength, stretch/roll

Nothing crazy in term of effort, just building pace on each km with the last couple harder then tempo ish.

Friday Dec 1, 2017 #

Run 25:00 [3] 5.0 km (5:00 / km)

short evening run after clinic
strength, stretch/roll

Thursday Nov 30, 2017 #

Run 50:00 [3] 10.0 km (5:00 / km)

~20 mins wu
15mins tempo effort
15mins cd

Early morning with the muskoka crew. legs were heavy but effort was good after a couple easy days

Wednesday Nov 29, 2017 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

easy 60 mins trail run

Tuesday Nov 28, 2017 #

Bike 1:00:00 [3] 6.0 km (10:00 / km)

Early AM spin class

Monday Nov 27, 2017 #

Swim 1:00:00 [3] 6.0 km (10:00 / km)

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