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Training Log Archive: shotgunmcos

In the 7 days ending Oct 1, 2017:

activity # timemileskm+m
  Trek1 5:17:00 12.18(2.3/h) 19.6(3.7/h) 1032
  Concept 2 Erg3 2:15:02 19.88(8.8/h) 32.0(14.2/h)
  Running2 1:24:06 2.49 4.0
  Total6 8:56:08 34.55 55.6 1032
  [1-5]6 8:54:25

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MoTuWeThFrSaSu

Saturday Sep 30, 2017 #

9 AM

Trek 2:40:39 [3] 9.04 km (3.4 kph) +916m
shoes: Soloman XA PRO

Carrauntoohill ascent via Devils Ladder

Trek 2:36:21 [3] 10.56 km (4.1 kph) +117m
shoes: Soloman XA PRO

Carrauntoohill descent via Zig Zags

Friday Sep 29, 2017 #

Running 15:00 [5] 4.0 km (3:45 / km)
shoes: NB 1080 Blue

15x 200m sprints on track

Thursday Sep 28, 2017 #

10 PM

Concept 2 Erg 33:04 intensity: (27 @0) + (1:57 @1) + (29:21 @2) + (1:19 @3) 8.0 km (14.5 kph)
ahr:144 max:155 shoes: NB 1080 White

Wednesday Sep 27, 2017 #

10 PM

Concept 2 Erg 1:08:48 intensity: (25 @0) + (12:27 @1) + (53:47 @2) + (2:09 @3) 16.0 km (14.0 kph)
ahr:138 max:154 shoes: NB 1080 White

Tuesday Sep 26, 2017 #

10 PM

Concept 2 Erg 33:10 intensity: (25 @0) + (1:59 @1) + (24:01 @2) + (6:45 @3) 8.0 km (14.5 kph)
ahr:145 max:156 shoes: NB 1080 White

Monday Sep 25, 2017 #

8 PM

Running 1:09:06 intensity: (26 @0) + (6:26 @1) + (1:00:51 @2) + (1:23 @3)
ahr:139 max:151

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