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Training Log Archive: Sunley

In the 1 days ending Sep 14, 2017:

activity # timemileskm+mload
  ◪1 15:41 2.24(7:00) 3.6(4:21) 2017 /20c85%115666.7
  Running1 15:09 1.68(9:01) 2.71(5:36) 16110737.5
  Total1 30:50 3.92(7:52) 6.31(4:53) 3617 /20c85%226404.2
  [1-5]1 29:46

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Th

Thursday Sep 14, 2017 #

5 PM

Running 13:00 intensity: (48 @0) + (36 @1) + (11:02 @2) + (34 @3) 2.36 km (5:31 / km) +16m 5:20 / km
ahr:116 max:133

◪ tempo 15:41 intensity: (16 @0) + (28 @1) + (14:28 @2) + (29 @3) *** 3.6 km (4:21 / km) +20m 4:14 / km
ahr:114 max:129 spiked:17/20c shoes: Inov8 X Talons 212

WCOC event - Vulcan Park — 15:40 - 2.6km

Map / Results

Nice run, a few 10 second mistakes. It's a nice area for sprint just with the mandem running around shanking all the controls it dampens the spirit of the event a bit. Although they only got 2 controls so not too bad.

3D rerun \ Relive \ Routes

Running warm up/down (WD) 2:09 intensity: (5 @1) + (39 @2) + (1:24 @3) + (1 @4) 0.35 km (6:10 / km)
ahr:133 max:157 shoes: Inov8 X Talons 212

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