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Training Log Archive: Nick

In the 7 days ending Sep 9:

activity # timemileskm+m
  running road/trails4 2:40:00 17.4(9:12) 28.0(5:43) 270
  biking3 1:06:00
  eliptical trainer1 22:00
  gym ex & stretching1 15:00
  Unspecified1 10:00 0.62(16:06) 1.0(10:00) 10
  Total7 4:33:00 18.02 29.0 280
averages - sleep:6.6

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Saturday Sep 9 #

running road/trails tempo 13:00 intensity: (6:00 @3) + (7:00 @4) 3.0 km (4:20 / km) +10m 4:16 / km
shoes: Fila

3*1k (4.45,4.15,4.05). Given last month training - I take that

running road/trails warm up/down 23:00 intensity: (14:00 @1) + (9:00 @2) 3.5 km (6:34 / km)
shoes: Fila

Friday Sep 8 #

running road/trails warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 3.25 km (6:09 / km) +20m 5:58 / km
slept:6.0 shoes: Fila

running road/trails 20:00 [3] 4.25 km (4:42 / km) +60m 4:24 / km
shoes: Fila

westheights loop-- actual time 20.15

Thursday Sep 7 #

biking warm up/down 30:00 [1]
slept:6.5

gym ex & stretching 15:00 [1]

Wednesday Sep 6 #

running road/trails 51:00 intensity: (21:00 @1) + (30:00 @4) 8.5 km (6:00 / km) +150m 5:31 / km
slept:5.5 shoes: Fila

trails at Columbia.. had a good effort for like 30 min

Tuesday Sep 5 #

eliptical trainer 22:00 intensity: (13:00 @1) + (9:00 @3)
slept:7.0

biking warm up/down 10:00 [1]

Monday Sep 4 #

biking warm up/down 26:00 [1]
slept:7.5

Sunday Sep 3 #

running road/trails 33:00 intensity: (13:00 @1) + (20:00 @3) 5.5 km (6:00 / km) +30m 5:50 / km
slept:7.0 shoes: Fila

2*10 min at higher pace @ Homer watson (north side)- asphalt only

Unspecified warm up/down 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Fila

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