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Training Log Archive: andfall

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running5 7:38:41 46.17(9:56) 74.31(6:10) 4215
  S&C6 4:25:46
  HIll Walk/Run2 3:30:24 15.09(13:57) 24.28(8:40) 2608
  Total12 15:34:51 61.26 98.59 6823
  [1-5]12 11:35:28

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MoTuWeThFrSaSu

Sunday Oct 4 #

11 AM

Running 3:08:31 intensity: (4 @0) + (6:31 @1) + (59:45 @2) + (1:10:36 @3) + (49:10 @4) + (2:25 @5) 30.23 km (6:14 / km) +1845m 4:47 / km
ahr:142 max:169 shoes: Supertrac #2

Saturday Oct 3 #

12 PM

HIll Walk/Run 2:08:52 [2] 14.13 km (9:07 / km) +1654m 5:45 / km
ahr:146 max:189 shoes: Mudclaw 275 (Black)

5 PM

S&C (Core/Prehab) 44:01 intensity: (37:48 @0) + (6:13 @1)
ahr:78 max:107

Friday Oct 2 #

12 PM

S&C (UB) 24:50 [0]
ahr:73 max:88

Running 1:15:15 intensity: (5 @0) + (10:44 @1) + (25:05 @2) + (28:20 @3) + (8:56 @4) + (2:05 @5) 11.28 km (6:40 / km) +835m 4:52 / km
ahr:137 max:167 shoes: Supertrac

Fartlek with bounding (approx 30-40s each effort with a few mins in between). Included some plyo exercises in woods on the way out.

Thursday Oct 1 #

12 PM

S&C (Legs) 1:03:44 intensity: (1:00:52 @0) + (2:52 @1)
ahr:73 max:96

5 PM

Running 1:30:04 intensity: (4:09 @1) + (33:50 @2) + (41:31 @3) + (10:32 @4) + (2 @5) 12.79 km (7:02 / km) +1054m 4:59 / km
ahr:140 max:160 shoes: Supertrac

Wednesday Sep 30 #

12 PM

S&C (Core/Prehab) 44:16 intensity: (43:56 @0) + (20 @1)
ahr:73 max:95

5 PM

Running 1:08:51 intensity: (8 @0) + (3:33 @1) + (18:11 @2) + (11:50 @3) + (19:51 @4) + (15:18 @5) 14.15 km (4:52 / km) +212m 4:32 / km
ahr:146 max:174 shoes: NB1080#7

12*400m.

Tuesday Sep 29 #

7 AM

S&C (UB) 24:55 intensity: (23:54 @0) + (1:01 @1)
ahr:68 max:95

5 PM

HIll Walk/Run 1:21:32 intensity: (25 @0) + (8:48 @1) + (27:21 @2) + (10:29 @3) + (21:33 @4) + (12:56 @5) 10.16 km (8:02 / km) +954m 5:28 / km
ahr:141 max:176 shoes: Supertrac

Monday Sep 28 #

12 PM

S&C (Legs) 1:04:00 intensity: (47:07 @0) + (16:53 @1)
ahr:81 max:115

4 PM

Running 36:00 intensity: (14 @0) + (13:14 @1) + (19:52 @2) + (2:38 @3) + (2 @4) 5.86 km (6:09 / km) +269m 5:00 / km
ahr:123 max:151 shoes: Supertrac

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