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Training Log Archive: Becks

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Strength2 1:53:00 0.65 1.05
  Running3 47:15 4.85(9:45) 7.8(6:04) 23
  Tempo run1 34:58 3.54(9:53) 5.69(6:09) 3
  Total6 3:15:13 9.04 14.54 26
  [1-5]6 2:25:52

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MoTuWeThFrSaSu

Friday Jan 6, 2017 #

8 AM

Running 8:58 intensity: (11 @0) + (10 @1) + (1:00 @2) + (7:37 @3) 1.4 km (6:25 / km) +5m 6:18 / km
ahr:152 max:160 shoes: X Talon 212s

Nutso day. Had to create an enormous proteomics file on a program that kept crashing that has a single license only available at George St, so wore lycra all day and kept running between things. Stopped timing the things after the third one...this one was to George St.

Running 6:51 intensity: (7 @0) + (25 @1) + (1:48 @2) + (4:31 @3) 1.05 km (6:33 / km) +7m 6:20 / km
ahr:148 max:160 shoes: X Talon 212s

Then to the gym!
9 AM

Strength 46:54 intensity: (18:00 @0) + (12:02 @1) + (6:37 @2) + (10:15 @3) 1.05 km (44:40 / km)
ahr:130 max:171

Upper body strength session. Nice to hit a nearly empty gym.
10 AM

Running 6:24 intensity: (5 @0) + (8 @1) + (19 @2) + (5:52 @3) 1.18 km (5:25 / km)
ahr:157 max:163 shoes: X Talon 212s

Back to George St.
3 PM

Tempo run 34:58 intensity: (2:10 @0) + (5:41 @1) + (3:32 @2) + (5:47 @3) + (17:48 @4) 5.69 km (6:09 / km) +3m 6:08 / km
ahr:161 max:188 shoes: X Talon 212s

5 x 4 mins tempo with a relatively heavy bag home. Happy to be done for the day!

Wednesday Jan 4, 2017 #

7 AM

Strength 1:06:06 intensity: (28:10 @0) + (11:58 @1) + (10:00 @2) + (15:58 @3)
ahr:129 max:172

Wowzer, 5 sets of deadlifts makes this workout last a long long time! Up to 125#, up and controlled down - very different to CrossFit style up only ones. This is a hard long session, but presumably good!
5 PM

Running 25:02 intensity: (38 @0) + (1:03 @1) + (9:34 @2) + (13:47 @3) 4.17 km (6:00 / km) +11m 5:55 / km
ahr:148 max:162 shoes: Purple sauconys

Didn't have the time to run before meeting this morning, so went after work. Legs heavy, not a surprise! Throat a bit scratchy but probably just a bit of a drip.

Tuesday Jan 3, 2017 #

Note

I was excited to finally get back to the gym today means that of course I woke up with a sore throat and headache. Looks like I finally got Alan's bug :(

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