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Training Log Archive: diakp

In the 7 days ending Sep 10:

activity # timemileskm+ft
  Road running2 4:09:49 28.9(8:39) 46.51(5:22) 1928
  Trail running2 2:31:00 17.0(8:53) 27.36(5:31) 1542
  Yoga1 1:00:00
  Total5 7:40:49 45.9 73.87 3470
averages - sleep:6

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Sunday Sep 10 #

12 PM

Trail running (Muddy Branch) 1:32:00 [2] 10.0 mi (9:12 / mi) +981ft 8:25 / mi

Easy active recovery

Saturday Sep 9 #

6 AM

Road running long (ICC loop) 2:47:00 [2] 18.5 mi (9:02 / mi) +1300ft 8:28 / mi
slept:6.0

long slow run with Joe and Mike on ICC, Matt Henson, Rock Creek loop. We ran at Joe's LSD pace today - 9:00s. 1mpm slower than last time I ran with XMP when we ran it at 8:00s. Easy effort today.

Friday Sep 8 #

4 PM

Trail running (Muddy branch) 59:00 [3] 7.0 mi (8:26 / mi) +561ft 7:50 / mi

Strava segment hunting first half then slowed down to recovery pace

Thursday Sep 7 #

5 AM

Road running (Tour de Rock) 1:22:49 [3] 10.4 mi (7:58 / mi) +628ft 7:32 / mi
slept:6.0

ended with 4 miles at marathon pace @ 7:00 mpm. Felt strong and comfortable. Cooler temps and eased slowly into mp pace. tour de rock.
12 PM

Yoga 1:00:00 [3]

lunchtime yoga class, flow class with Catherine, some low back tightness

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