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Training Log Archive: Herbz

In the 7 days ending Nov 17, 2019:

activity # timemileskm+m
  Road Run2 1:02:21 8.06(7:44) 12.97(4:48) 35
   ◪2 50:28 5.27(9:35) 8.47(5:57) 787 /12c58%
  Track running 1 31:05 5.03(6:11) 8.1(3:50) 19
  trail/fell running1 5:33 0.56(9:53) 0.9(6:08)
  Total4 2:29:27 18.92(7:54) 30.45(4:55) 1327 /12c58%
  [1-5]4 2:28:13

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MoTuWeThFrSaSu

Sunday Nov 17, 2019 #

11 AM

trail/fell running warm up/down 5:33 intensity: (8 @0) + (21 @1) + (4:35 @2) + (29 @3) 0.9 km (6:08 / km)
ahr:135 max:146 shoes: NVII Crazy light F1

◪ race (BSOC) 27:58 intensity: (43 @0) + (12:07 @1) + (15:03 @2) + (5 @3) *** 5.18 km (5:24 / km) +9m 5:21 / km
ahr:124 max:144 spiked:7/12c shoes: NVII Crazy light F1

Shit
C • so this might 5

Saturday Nov 16, 2019 #

5 PM

Road Run (Easy) 38:53 intensity: (5 @1) + (10 @2) + (1:14 @3) + (29:24 @4) + (8:00 @5) 9.09 km (4:17 / km)
ahr:177 max:188 shoes: Nike Zoom Fly

Cruising down the canal with sunley

Friday Nov 15, 2019 #

4 PM

◪ (Checking control sites ) 22:30 intensity: (23 @0) + (4:53 @1) + (15:50 @2) + (1:24 @3) 3.3 km (6:49 / km) +69m 6:11 / km
ahr:129 max:150 shoes: Scott supertrac rc

Tuesday Nov 12, 2019 #

5 PM

Road Run warm up/down 12:52 intensity: (24 @1) + (1:33 @2) + (6:42 @3) + (4:13 @4) 2.1 km (6:08 / km) +35m 5:40 / km
ahr:156 max:174 shoes: Nike Zoom Fly

Track running intervals 30:02 intensity: (38 @2) + (1:02 @3) + (7:35 @4) + (20:47 @5) 7.76 km (3:52 / km) +19m 3:50 / km
ahr:184 max:199 shoes: Nike Zoom Fly

Out with the usual crew. 5*6mins [2] kept them nice and consistent happy with the pace

Track running 1:03 intensity: (12 @2) + (44 @3) + (7 @4) 0.34 km (3:05 / km)
ahr:152 max:171 shoes: Nike Zoom Fly

4*15 second strides

Road Run warm up/down 10:36 intensity: (15 @2) + (6:16 @3) + (4:05 @4) 1.78 km (5:57 / km)
ahr:162 max:170 shoes: Nike Zoom Fly

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