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Training Log Archive: Kgallo

In the 7 days ending Jan 20:

activity # timemileskm+m
  Run6 6:56:00 53.07(7:50) 85.4(4:52)
  Bike1 40:00 2.49(16:06) 4.0(10:00)
  Total7 7:36:00 55.55(8:13) 89.4(5:06)

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SuMoTuWeThFrSa

Saturday Jan 20 #

Run 1:15:00 [3] 15.0 km (5:00 / km)

20mins wu
10mins tempo
active wu
5,4 mins hard 2 mins easy
3,2,1 mins hard 1 mins easy
cd to 75mins/home
stretch

Friday Jan 19 #

Run 24:00 [3] 4.8 km (5:00 / km)

Run 1:03:00 [3] 12.6 km (5:00 / km)

easy PM run after clinic
stretch

Thursday Jan 18 #

Run 40:00 [3] 8.0 km (5:00 / km)

short early am run before 17hr shift

Wednesday Jan 17 #

Run 1:01:00 [3] 13.0 km (4:42 / km)

Early am w/o
20mins wu
5k progression in effort
cd back to hospital
stretch

Tuesday Jan 16 #

Bike 40:00 [3] 4.0 km (10:00 / km)

early AM spin

Monday Jan 15 #

Run 1:25:00 [3] 17.0 km (5:00 / km)

long recovery run
strength/stretch

Sunday Jan 14 #

Run 1:08:00 [3] 15.0 km (4:32 / km)

15k long run w Muskoka crew
much faster pace, lots of rolling hills
legs officially dead
stretch/roll/nap

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