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Training Log Archive: fluffy pants

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  running4 6:58:10 40.2(10:24) 64.7(6:28)
  tm + weights1 1:01:01 6.0 9.66
  spin1 1:00:00
  Total6 8:59:11 46.2 74.35

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Saturday Dec 2, 2017 #

8 AM

running long (woods) 4:00:10 [2] *** 21.5 mi (11:10 / mi)
ahr:129 shoes: brooks caldera red

cadence 170

felt good.....started off slowly and definitely got faster. all woods and a few fields. took a real digger with about 45 minutes left. hurt my shoulder and knee but will be fine . plantar is a little angry, but i am managing it.
did repeat hills in the woods to get in some good hills.

very risky running...so many leaves down....so many roots to stumble on

nice weather...about 42...no wind...partly sunny.

Friday Dec 1, 2017 #

5 AM

running (roads in walpole) 48:00 [2] 4.4 mi (10:55 / mi)
shoes: hoka clifton 4 2E

relaxed, rainy, resting up for tomorrow's effort.
knee sore
plantar good

Thursday Nov 30, 2017 #

3 PM

running (woods) 1:10:00 [3] 6.8 mi (10:18 / mi)
ahr:131 shoes: brooks caldera red

cadence 172

felt good...nice to be in the woods

Wednesday Nov 29, 2017 #

2 AM

running tempo (westwood track) 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: hoka clifton 4 2E

Track workout at Westwood.....super windy

7 minute warm-up

4x1 mile: 7:43, 7:31, 7:11, 7:18 with one minute recovery between each. i was supposed to make this faster than tempo pace (8:35) by ten seconds and was surprised by my times. it was pretty easy, but i did have a nice tail wind at times, but also strong headwinds on the track.

17 minute warm-down at 8:32 pace

Tuesday Nov 28, 2017 #

5 AM

spin 1:00:00 [3]

Monday Nov 27, 2017 #

11 AM

tm + weights hills (treadmill) 1:00 [3]

tm + weights 1 [3]

tm + weights hills 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: hoka clifton 4 2E

Treadmill workout

warm-up

then i did 4 progressions - increased by 1% every 2 minutes through 6% at following paces:

10:20
10:05
9:50
9:40

felt fine...actually went to 7% grade at 9:40

Sunday Nov 26, 2017 #

Note

no workout today. need rest after traveling

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