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Training Log Archive: andfall

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Running8 8:32:49 59.35(8:38) 95.52(5:22) 3324
  S&C4 2:10:00
  HIll Walk/Run1 2:05:21 8.93(14:02) 14.37(8:43) 1716
  Cycling1 55:54 8.35(6:42) 13.43(4:10) 117
  Total14 13:44:04 76.63 123.32 5156
  [1-5]10 11:24:24

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

10 AM

HIll Walk/Run 2:05:21 intensity: (3:17 @1) + (53:14 @2) + (1:00:31 @3) + (8:01 @4) + (18 @5) 14.37 km (8:43 / km) +1716m 5:28 / km
ahr:134 max:164 shoes: Saucony P7

9 PM

S&C 15:00 [0]

Saturday Sep 22, 2018 #

11 AM

Running 14:45 intensity: (2:33 @2) + (7:42 @3) + (4:30 @4) 2.51 km (5:52 / km) +77m 5:05 / km
ahr:143 max:156 shoes: inov8 XT225 (red)

Running 2:53:29 intensity: (13 @1) + (7:26 @2) + (37:59 @3) + (1:15:43 @4) + (52:08 @5) 31.04 km (5:35 / km) +1762m 4:21 / km
ahr:154 max:175 shoes: inov8 XT225 (red)

Friday Sep 21, 2018 #

8 AM

Cycling 55:54 intensity: (9:01 @0) + (22:19 @1) + (23:15 @2) + (1:19 @3) 13.43 km (4:10 / km) +117m 3:59 / km
ahr:107 max:140

Thursday Sep 20, 2018 #

6 AM

Running 18:36 intensity: (3:50 @1) + (14:46 @2) 3.41 km (5:27 / km) +37m 5:10 / km
ahr:115 max:127 shoes: NewB1080#3

12 PM

Running 40:04 intensity: (14 @0) + (1:15 @1) + (35:13 @2) + (3:22 @3) 8.8 km (4:33 / km) +28m 4:29 / km
ahr:127 max:140 shoes: NewB1080#3

5 PM

Running 22:03 intensity: (1:07 @1) + (20:56 @2) 4.4 km (5:01 / km) +43m 4:47 / km
ahr:120 max:133 shoes: NewB1080#3

Wednesday Sep 19, 2018 #

6 AM

Running 11:35 intensity: (1:49 @1) + (9:46 @2) 2.02 km (5:44 / km) +16m 5:32 / km
ahr:117 max:134 shoes: NewB1080#3

12 PM

S&C 55:00 [0]

6 PM

Running 1:05:03 intensity: (44 @1) + (38:48 @2) + (12:31 @3) + (9:54 @4) + (3:06 @5) 14.16 km (4:36 / km) +119m 4:25 / km
ahr:133 max:167 shoes: NewB1080#3

4k wu, followed by 6k progression, then 4k wd with some strides.

Tuesday Sep 18, 2018 #

5 PM

Running 20:05 intensity: (3 @0) + (55 @1) + (18:48 @2) + (19 @3) 4.01 km (5:00 / km) +38m 4:47 / km
ahr:121 max:137 shoes: NewB1080#3

Running (Hills) 1:23:15 intensity: (22 @0) + (6:35 @1) + (24:38 @2) + (30:56 @3) + (14:49 @4) + (5:55 @5) 11.14 km (7:29 / km) +1091m 5:01 / km
ahr:137 max:168 shoes: Saucony P7

9 PM

S&C 15:00 [0]

Monday Sep 17, 2018 #

12 PM

S&C 45:00 [0]

5 PM

Running 1:03:54 intensity: (30 @1) + (36:49 @2) + (7:28 @3) + (12:18 @4) + (6:49 @5) 14.03 km (4:33 / km) +115m 4:23 / km
ahr:136 max:169 shoes: NewB1080#3

4 x 5 min tempo (with bag) - put a fair bit of effort in for not a lot of pace - feeling tired and rusty. Probably the first flat interval-type session I've done since January. Also being cautious not to stride out too hard.

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