Friday Nov 23 |
 | eliptical trainer 24:00 [1] 3 km (8:00 / km) | |
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| still indoor, still some sore throat |
| biking (indoor) 58:00 [1] | |
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| worth of 20 k , while watching an old war movie |
| gym ex & stretching 6:00 [1] | |
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Thursday Nov 22 |
| eliptical trainer 20:00 [1] 2.5 km (8:00 / km) | |
| (rest day) |
| sore throat ( and winter weather ) kept me indoor |
| biking (indoor) 20:00 [1] | |
| |
| worth of 10 k for a sweat. |
| gym ex & stretching 4:00 [1] | |
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Wednesday Nov 21 |
| biking (indoor) 23:00 [1] | |
| (rest day) |
| light sore throat. again. biked worth of 7 k or so |
Tuesday Nov 20 |
| running road/trails warm up/down 30:00 [2] 5.5 km (5:27 / km) +15m 5:23 / km | |
| shoes: Nike |
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| running road/trails intervals 9:00 [4] 2.5 km (3:36 / km) +15m 3:30 / km | |
| weight:3lbs shoes: Nike |
| 3*3 minutes. hard to breathe ONLY thru the nose, since my throat is not ready yet, but a bit sore |
| running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) +15m 6:07 / km | |
| shoes: Nike |
| the warm down |
Monday Nov 19 |
| gym ex & stretching 14:00 [1] | |
| (rest day) |
| an afternoon with a head ache |
| biking (indoor) 11:00 [1] | |
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| worth of 4 k |
Sunday Nov 18 |
| eliptical trainer warm up/down 4:00 [1] 0.5 km (8:00 / km) | |
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| before going out for another outdoor activity. throat still sore. |
| running road/trails 49:00 [2] 8.5 km (5:46 / km) +40m 5:38 / km | |
| ahr:133 |
| i believe that due to sickness the avg HR is about 10 points higher at least, than my pace showed |
| gym ex & stretching 6:00 [1] | |
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