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Training Log Archive: andfall

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Running7 9:18:22 65.58(8:31) 105.54(5:17) 3078
  Cycling3 1:25:00 30.45(2:48) 49.0(1:44)
  S&C3 45:00
  Yoga1 30:00
  Cross Trainer1 25:25 4.04(6:18) 6.5(3:55)
  Total13 12:23:47 100.06 161.04 3078
  [1-5]11 11:04:27

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

8 AM

Running 1:25:53 intensity: (22 @0) + (11:19 @1) + (50:28 @2) + (23:13 @3) + (31 @4) 15.14 km (5:40 / km) +577m 4:46 / km
ahr:124 max:150 shoes: Salomon S-lab Speed

Christmas run with H - steady hills - mild and windy.

Saturday Dec 24, 2016 #

12 PM

Running 1:37:59 intensity: (20 @0) + (5:33 @1) + (1:22:39 @2) + (9:27 @3) 21.23 km (4:37 / km) +167m 4:26 / km
ahr:125 max:143 shoes: Hoka Clifton 2

Had intended to do a progression but still feeling a bit tired so kept pace easy.

Friday Dec 23, 2016 #

12 PM

Running 1:21:22 intensity: (1:11 @0) + (3:48 @1) + (1:06:28 @2) + (9:55 @3) 16.17 km (5:02 / km) +242m 4:41 / km
ahr:123 max:145 shoes: Salomon S-lab Speed

Kept things easy to allow cardio to recover.
6 PM

Yoga 30:00 [0]

Thursday Dec 22, 2016 #

12 PM

Cycling (Indoor Spin) 25:00 [2] 18.0 km (1:23 / km)

S&C 15:00 [0]

6 PM

Running (Hill intervals) 1:18:23 intensity: (40 @0) + (13:57 @1) + (32:51 @2) + (10:22 @3) + (11:01 @4) + (9:32 @5) 13.24 km (5:55 / km) +724m 4:39 / km
ahr:129 max:167 shoes: Salomon S-lab Speed

10*1min (45), 4mins, 8*1min (45).
Cardio a bit tired

Wednesday Dec 21, 2016 #

12 PM

Cycling (Indoor Spin) 25:00 [2] 18.0 km (1:23 / km)

S&C 15:00 [0]

6 PM

Running (Hills) 1:35:50 intensity: (36 @0) + (17:24 @1) + (49:12 @2) + (22:53 @3) + (5:45 @4) 16.37 km (5:51 / km) +783m 4:43 / km
ahr:125 max:156 shoes: Inov8 XT212#3

Steady hills with Oleg

Tuesday Dec 20, 2016 #

7 AM

Cycling 35:00 [2] 13.0 km (2:42 / km)

Extended commute
6 PM

Running (Track) 51:15 intensity: (8:37 @1) + (24:26 @2) + (4:58 @3) + (8:54 @4) + (4:20 @5) 12.11 km (4:14 / km)
ahr:121 max:165 shoes: Mizuno Wave Sayonara 2

EAC Xmas Parlauf: 13x400m. Struggling with general tiredness but pain free and reasonably consistent. Unable to take lap times due to use of baton but around 70-75s per lap.

Monday Dec 19, 2016 #

12 PM

Cross Trainer 25:25 intensity: (56 @0) + (5:42 @1) + (9:57 @2) + (8:50 @3) 6.5 km (3:55 / km)
ahr:125 max:145

Easy/Moderate. Steady. Res15/15mins
1 PM

S&C 15:00 [0]

6 PM

Running (Hills) 1:07:40 intensity: (15 @0) + (18:32 @1) + (32:27 @2) + (16:11 @3) + (15 @4) 11.27 km (6:00 / km) +586m 4:46 / km
ahr:124 max:151 shoes: Inov8 XT212#3

Arthurs seat - easy hills. Pain free running.

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