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Training Log Archive: MarkOus

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Run5 4:52:29 37.52(7:48) 60.38(4:51)
  Skate Ski1 1:11:43 12.04(10.1/h) 19.38(16.2/h)
  Classic Ski1 35:42 5.31(8.9/h) 8.55(14.4/h)
  Total7 6:39:54 54.87(7:17) 88.3(4:32)
  [1-5]7 5:58:54

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MoTuWeThFrSaSu

Saturday Sep 24, 2016 #

Run long 1:20:00 [2] 11.56 mi (6:55 / mi)
shoes: Asics GT-2000

Friday Sep 23, 2016 #

Skate Ski 1:11:43 [1] 12.04 mi (10.1 mph)
ahr:146

Thursday Sep 22, 2016 #

Run warm up/down 25:43 [1] 2.98 mi (8:38 / mi)
shoes: Asics GT-2000

Run intervals (Mile repeats) 26:53 [3] 5.0 mi (5:23 / mi)
shoes: Asics GT-2000

Mile repeats on an 800m loop at about 5k race pace (goal pace was 5:24)
Times: 5:28.2, 5: 21.8, 5:21, 5:21, 5:21. We were only gonna do 4, but they were easier than expected so we did 5. Third one I was wheezing a little towards the end (like in VO2 workouts) but other than that only thing feeling off was my quads on the first one or two until they warmed up.

Run (Rest between intervals) 14:50 [0] 0.85 mi (17:27 / mi)
shoes: Asics GT-2000

Wednesday Sep 21, 2016 #

Run 34:23 [1] 3.97 mi (8:40 / mi)
shoes: Asics GT-2000

Tuesday Sep 20, 2016 #

6 AM

Classic Ski 35:42 [1] 5.31 mi (8.9 mph)
ahr:137

3 PM

Run 49:42 [2] 6.91 mi (7:12 / mi)
shoes: Asics GT-2000

Run hills 30 [5] 0.13 mi (3:51 / mi)
shoes: Asics GT-2000

Hill sprints with recovery after the run

Monday Sep 19, 2016 #

3 PM

Run warm up/down 22:23 [1] 2.52 mi (8:53 / mi)
shoes: Asics GT-2000

Run intervals (Regression) 11:55 [4] 2.5 mi (4:46 / mi)
shoes: Asics GT-2000

800s (goal 2:27) 2:31 and 2:28
600s (goal i think was 1:45.5) 1:48 and 1:50
400s (goal 64) 67 and70
200s (goal 30) 30.4 and 30.6
As demonstrated by my times, I wasn't quite on today. Lucas (who finished within a second of me at last race) was in a similar position. Especially in the longer ones, my legs felt a little tired/soar which after the past easy week, I'm not sure what its from (maybe from trying to run up on the ball of my foot more?). Also felt a little more out of breath than usual on the 8s and 6s. We will see how the next few days/ week go

Run (rest) 26:10 [0] 1.1 mi (23:47 / mi)
shoes: Asics GT-2000

Walk/jog in between each interval, averaged about 3 min each I think

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