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Training Log Archive: apope

In the 7 days ending Mar 8:

activity # timemileskm+mload
  Run7 6:36:22 46.94(8:27) 75.55(5:15) 798110.4
  Total7 6:36:22 46.94(8:27) 75.55(5:15) 798110.4
  [1-5]7 6:33:54

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MoTuWeThFrSaSu

Sunday Mar 8 #

6 AM

Run 13:51 intensity: (10 @0) + (23 @1) + (9:41 @2) + (3:37 @3) 2.06 km (6:43 / km) +52m 5:59 / km
ahr:124 max:141 shoes: Nike Epic React 1

Saturday Mar 7 #

8 AM

Run 1:56:25 intensity: (30 @0) + (5:39 @1) + (54:46 @2) + (55:30 @3) 22.36 km (5:12 / km) +145m 5:03 / km
ahr:129 max:148 shoes: Nike Epic React 1

Home to Allaman to buy new shoes. Kept it easy. Very flat.

Friday Mar 6 #

11 AM

Run 54:00 intensity: (37 @0) + (4:44 @1) + (31:24 @2) + (16:03 @3) + (1:12 @4) 9.26 km (5:50 / km) +83m 5:35 / km
ahr:126 max:154 shoes: Nike Epic React 1

IMD lunch run

Thursday Mar 5 #

12 PM

Run 46:48 intensity: (12 @0) + (3:37 @1) + (8:04 @2) + (14:35 @3) + (20:20 @4) 9.81 km (4:46 / km) +68m 4:37 / km
ahr:143 max:167 shoes: Asics Fuji Red

Wet out.
6k at marathon pace. Stopped at 5.5km to remove a swan from Attilas jaws :( The swan looked OK afterwards. I think he bit into feathers.

Wednesday Mar 4 #

5 PM

Run 56:35 intensity: (5 @0) + (2:46 @1) + (21:41 @2) + (32:00 @3) + (3 @4) 10.8 km (5:14 / km) +129m 4:57 / km
ahr:131 max:152 shoes: Nike Epic React 1

Tuesday Mar 3 #

11 AM

Run 1:06:20 intensity: (22 @0) + (1:47 @1) + (11:07 @2) + (39:23 @3) + (13:41 @4) 14.23 km (4:40 / km) +69m 4:33 / km
ahr:140 max:159 shoes: Nike Zoom Fly FK

Supposed to be 4 x 2km in 7:30 with 400m/2min rest. The session went a bit sideways with the dogs. Leia's top speed is about 4:00/km. Parked them next to the track, and got 1 good 2k in. It was busy at the track, and a squirrel decided to taunt the dogs, so there was a lot of squealing and I couldn't leave them alone making so much noice. So we did another ~4:00/km interval. Leia was really tired on the last one, so I parked her. Attila and I ran around the nearby area. So not ideal, but I probably more or less hit the right intensities...

Monday Mar 2 #

12 PM

Run 42:23 intensity: (32 @0) + (59 @1) + (7:56 @2) + (32:39 @3) + (17 @4) 7.03 km (6:02 / km) +252m 5:07 / km
ahr:135 max:154 shoes: Asics Fuji Red

Wet and muddy!

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