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Training Log Archive: apope

In the 7 days ending Mar 15:

activity # timemileskm+mload
  Run7 7:00:48 48.4(8:42) 77.89(5:24) 1250135.6
  Total7 7:00:48 48.4(8:42) 77.89(5:24) 1250135.6
  [1-5]7 6:58:34

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MoTuWeThFrSaSu

Sunday Mar 15 #

4 PM

Run 58:09 intensity: (47 @0) + (3:52 @1) + (13:00 @2) + (29:07 @3) + (11:23 @4) 10.36 km (5:37 / km) +284m 4:56 / km
ahr:137 max:159 shoes: Nike Epic React 1

Motivation for the long run today wasn't there. Maybe tomorrow.
Geneva Marathon falls 10 days after the end of the restrictions in Vaud. The website says they will announce something about it soon...

Saturday Mar 14 #

6 PM

Run 27:35 intensity: (20 @0) + (2:12 @1) + (21:23 @2) + (3:40 @3) 5.13 km (5:23 / km) +88m 4:57 / km
ahr:123 max:141 shoes: Nike Legend React

Friday Mar 13 #

11 AM

Run 45:31 intensity: (13 @0) + (1:23 @1) + (8:37 @2) + (24:36 @3) + (10:42 @4) 7.62 km (5:58 / km) +70m 5:43 / km
ahr:140 max:160 shoes: Nike Epic React 1

IMD Lunch Run.
Orienteering tomorrow is cancelled :(

Thursday Mar 12 #

8 AM

Run 1:08:35 intensity: (4:37 @1) + (17:40 @2) + (27:05 @3) + (19:13 @4) 13.97 km (4:55 / km) +94m 4:45 / km
ahr:137 max:165 shoes: Nike Zoom Fly FK

4 x 2k, with 400m easy running recovery. 1st one was at v.dog pace - thanks Stijn - about 4:10. Parked Attila next to the track and did 2 at closer to v.dot pace 3:50-3:53. Last one in the direction of home with Attila, but he was keen to run again, so it was decent around 3:52.

Wednesday Mar 11 #

4 PM

Run 1:52:27 intensity: (16 @0) + (2:55 @1) + (25:08 @2) + (58:35 @3) + (19:13 @4) + (6:20 @5) 19.16 km (5:52 / km) +525m 5:10 / km
ahr:141 max:192 shoes: Nike Epic React 1

Up above Sauvebelin. Didn't quite get the planned route right because the tracks next to the river were awfully muddy.

Tuesday Mar 10 #

5 PM

Run 1:02:15 intensity: (10 @0) + (3:19 @1) + (16:04 @2) + (21:29 @3) + (21:13 @4) 12.84 km (4:51 / km) +100m 4:40 / km
ahr:139 max:161 shoes: Nike Zoom Fly FK

20 x 200m in ~40s, with 200m easy running between.
Right calf/soleus is not happy.

Monday Mar 9 #

5 PM

Run 46:16 intensity: (28 @0) + (5:47 @1) + (36:29 @2) + (3:32 @3) 8.81 km (5:15 / km) +90m 5:00 / km
ahr:121 max:142 shoes: Nike Epic React 1

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