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Training Log Archive: Nick

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  running road/trails4 3:17:00 20.26(9:44) 32.6(6:03) 650
  eliptical trainer1 38:00
  gym ex & stretching4 37:00
  biking2 36:00
  Total7 5:08:00 20.26 32.6 650
averages - sleep:7.1

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Saturday Dec 9, 2017 #

running road/trails 25:00 [2] 3.85 km (6:30 / km) +40m 6:10 / km
slept:5.5 shoes: Asics white 17

Wake up just after 2.30 am, and went to work

running road/trails 20:00 [4] 4.25 km (4:42 / km) +50m 4:27 / km
slept:1.5 shoes: Asics white 17

Afternoon nap, and then the westheights loop at a good pace ( 20.05 actual time)

gym ex & stretching 5:00 [1]

Friday Dec 8, 2017 #

biking warm up/down 26:00 [1]
slept:6.5 (rest day)

Thursday Dec 7, 2017 #

gym ex & stretching 8:00 [1]
slept:6.5

running road/trails 45:00 [3] 7.5 km (6:00 / km) +180m 5:21 / km
shoes: Fila

at Monarch woods. ( - 4°C)

Wednesday Dec 6, 2017 #

eliptical trainer warm up/down 38:00 [1]
slept:5.5

gym ex & stretching 12:00 [1]
slept:1.0

Tuesday Dec 5, 2017 #

running road/trails warm up/down 28:00 [2] 4.5 km (6:13 / km) +115m 5:31 / km
slept:6.0 shoes: Fila

running road/trails tempo 12:00 [4] 2.5 km (4:48 / km) +65m 4:15 / km
slept:0.5 shoes: Fila

2 loops at monarch woods (5.58,5.52)

Monday Dec 4, 2017 #

biking warm up/down 10:00 [1]
slept:8.0

8 hrs sleep after a night shift . Yay !

gym ex & stretching 12:00 [1]
(rest day)

Sunday Dec 3, 2017 #

running road/trails 1:07:00 intensity: (1:00:00 @2) + (7:00 @3) 10.0 km (6:42 / km) +200m 6:05 / km
ahr:116 max:145 slept:6.5 shoes: Inov 8

@ Columbia w/Alin.nice afternoon run (plus 7°C). woke at 4 am

Note
slept:2.5

Sleep before going for night shift

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