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Training Log Archive: AKey

In the 7 days ending Aug 3, 2020:

activity # timemileskm+m
  Running11 10:04:38 76.64(7:53) 123.34(4:54) 787
  S/C1 30:00
  Total12 10:34:38 76.64 123.34 787

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TuWeThFrSaSuMo

Monday Aug 3, 2020 #

12 PM

Running 30:24 intensity: (1:45 @1) + (18:04 @2) + (9:33 @3) + (1:02 @4) 6.16 km (4:56 / km) +21m 4:51 / km
ahr:137 max:171 shoes: New Balance mmorbl2

Tready
C • New treadmill? 6
6 PM

Running 40:58 intensity: (4:13 @1) + (23:50 @2) + (12:06 @3) + (49 @4) 7.95 km (5:09 / km) +32m 5:03 / km
ahr:135 max:175

Sunday Aug 2, 2020 #

3 PM

Running long 1:22:31 intensity: (50 @1) + (23:10 @2) + (36:42 @3) + (21:49 @4) 18.11 km (4:33 / km) +103m 4:26 / km
ahr:152 max:175 shoes: New Balance mmorbl2

Short long run. Already had enough k’s for the week so made sure I didn’t overdo it

Saturday Aug 1, 2020 #

10 AM

Running hills 44:07 intensity: (2:54 @1) + (22:08 @2) + (12:56 @3) + (6:09 @4) 8.5 km (5:11 / km) +216m 4:36 / km
ahr:140 max:178 shoes: Nike zoom fly black

10x short sharp hill reps (jog back down). Serious lack of power up the hills
4 PM

Running 52:34 intensity: (3:42 @1) + (33:18 @2) + (13:23 @3) + (2:11 @4) 10.43 km (5:02 / km) +35m 4:57 / km
ahr:135 max:176 shoes: New Balance mmorbl2

8 strides

Friday Jul 31, 2020 #

1 PM

S/C 30:00 [1]

3 PM

Running 47:20 intensity: (9:36 @1) + (35:48 @2) + (1:56 @3) 8.97 km (5:17 / km) +51m 5:08 / km
ahr:124 max:146 shoes: New Balance mmorbl2

Thursday Jul 30, 2020 #

10 AM

Running 16:55 intensity: (10:11 @1) + (6:18 @2) + (26 @3) 3.11 km (5:26 / km) +14m 5:19 / km
ahr:116 max:137 shoes: New Balance mmorbl2

Jog with dog
3 PM

Running 33:29 intensity: (4:37 @1) + (24:02 @2) + (4:33 @3) + (17 @4) 6.54 km (5:07 / km) +37m 4:59 / km
ahr:130 max:169

Running intervals 39:59 intensity: (8 @1) + (4:19 @2) + (15:20 @3) + (15:51 @4) + (4:21 @5) 10.44 km (3:50 / km) +2m 3:49 / km
ahr:163 max:184 shoes: Nike % green

6x 1k (2’) + 4x 400m (400m) with Brodie. 2 track sessions in the same week!! Crazy times. Was a lot of fun though:)
Average: 2:58 for the 1k’s, 64s for the 400m

Running 24:55 intensity: (11:32 @2) + (13:23 @3) 4.6 km (5:25 / km) +55m 5:06 / km
ahr:140 max:151

Wednesday Jul 29, 2020 #

1 PM

Running 48:39 intensity: (8:31 @1) + (33:41 @2) + (6:27 @3) 10.0 km (4:52 / km) +66m 4:43 / km
ahr:134 max:158 shoes: New Balance mmorbl2

Easy

Tuesday Jul 28, 2020 #

9 AM

Running 42:20 intensity: (6:01 @1) + (34:29 @2) + (1:50 @3) 7.87 km (5:23 / km) +98m 5:04 / km
ahr:128 max:149 shoes: New Balance mmorbl2

5 PM

Running 32:35 intensity: (6:17 @1) + (24:21 @2) + (1:45 @3) + (12 @4) 6.23 km (5:14 / km) +43m 5:03 / km
ahr:132 max:166

Running intervals 41:27 intensity: (12:59 @2) + (14:12 @3) + (14:16 @4) 9.43 km (4:24 / km)
ahr:154 max:179

Reps: 10x 400(400) + 4x 200(200). Brodie joined for the 200's, which was very nice. Short sesh (and lots of rest) as I haven't done reps in a few months. Was missing that quick leg turnover, but fun none the less :)
Average: 64s for the 400's and 31's for the 200's

Running 26:25 intensity: (7 @1) + (9:11 @2) + (17:07 @3) 5.0 km (5:17 / km) +14m 5:13 / km
ahr:142 max:152

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