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Training Log Archive: Nick

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  running road/trails5 3:35:00 23.3(9:14) 37.5(5:44) 360
  gym ex & stretching4 33:00
  biking1 18:00
  Total7 4:26:00 23.3 37.5 360
averages - sleep:6.3

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Saturday Oct 22, 2016 #

gym ex & stretching 7:00 [1]
slept:6.0

sleep 3.5 last night.. 2.5 this afternoon. tough work schedule

biking 18:00 [3]

Friday Oct 21, 2016 #

running road/trails 36:00 intensity: (20:00 @2) + (16:00 @3) 6.0 km (6:00 / km) +40m 5:48 / km
slept:6.0 shoes: Asics black

Thursday Oct 20, 2016 #

gym ex & stretching 7:00 [1]
slept:5.5 (rest day)

long hours.. 5.5h sleep include the almost 2 hrs nap in the afternoon

Wednesday Oct 19, 2016 #

running road/trails warm up/down 32:20 intensity: (16:20 @1) + (16:00 @2) 4.75 km (6:48 / km) +40m 6:32 / km
slept:6.5 shoes: Asics black

running road/trails 16:40 [5] 4.25 km (3:55 / km) +60m 3:40 / km
shoes: Asics black

westheights loop 4*4 (1.07,1.04,915,1.22K-for last 4.40min)

gym ex & stretching 7:00 [1]

Tuesday Oct 18, 2016 #

running road/trails 1:01:00 [2] 10.5 km (5:49 / km) +100m 5:33 / km
slept:7.0 shoes: Asics 2015

Monday Oct 17, 2016 #

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km) +10m 6:20 / km
slept:6.5 shoes: Asics 2015

lost 'something' from my head lamp. walked home with the hope that i find whatever i lost . turned out is a very small screw.. very small chance to find it in the dark

gym ex & stretching 12:00 [1]

Sunday Oct 16, 2016 #

running road/trails 56:00 [2] 10.0 km (5:36 / km) +110m 5:18 / km
slept:6.5 shoes: Asics 2015

another 4 am wake up.. a short nap in the afternoon prior to getting out

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