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Training Log Archive: Borat

In the 7 days ending Oct 4:

activity # timemileskm+m
  Easy run8 5:11:21 38.99(7:59) 62.75(4:58) 354
  Long run1 1:28:06 11.1(7:56) 17.86(4:56) 259
  Intervals 1 41:30 6.79(6:07) 10.93(3:48)
  Tempo / Threshold 1 39:04 6.99(5:35) 11.25(3:28)
  Total9 8:00:01 63.87(7:31) 102.79(4:40) 613

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MoTuWeThFrSaSu

Sunday Oct 4 #

8 AM

Long run 1:28:06 [3] 17.86 km (4:56 / km) +259m 4:36 / km
ahr:156 max:180 shoes: Pinky Pegs

8 hours checked

Saturday Oct 3 #

9 AM

Easy run 15:08 [3] 3.22 km (4:42 / km)
shoes: Fuelcell

Up.

Intervals 41:30 [3] 10.93 km (3:48 / km)
ahr:175 max:193

Job done.

4 x 2' tempo (30'' float)
5 min rest
10 x 90'' on/off

Felt good relatively, started easy on the tempo and first three reps then started running for as much as I could with the front pack. Solid shift

Easy run 16:51 [3] 3.26 km (5:10 / km) +20m 5:00 / km
ahr:151 max:163 shoes: Fuelcell

Down.

Friday Oct 2 #

9 AM

Easy run 33:34 [3] 7.05 km (4:46 / km) +32m 4:39 / km
ahr:151 max:162 shoes: Fuelcell

Bumped into Max M on my front door and ran two more speedier k's therefore. Nice chat
5 PM

Easy run 35:07 [3] 7.41 km (4:44 / km) +33m 4:38 / km
ahr:151 max:161

Thursday Oct 1 #

8 AM

Easy run 1:09:50 [3] 13.74 km (5:05 / km) +149m 4:49 / km
ahr:143 max:159 shoes: Fuelcell

setting an upper bound of 145HR for my easy runs will be a challenge

Wednesday Sep 30 #

8 AM

Easy run 34:35 [3] 7.11 km (4:52 / km) +44m 4:43 / km
ahr:150 max:159 shoes: Fuelcell

To gym and back. I don't think there's a single muscle group in my body that's not sore. Forearms and calves are the worst by far however. Gotta do a lot more crimping to strengthen these chicken wings.
5 PM

Easy run 27:16 [3] 5.01 km (5:27 / km) +19m 5:21 / km
ahr:132 max:146 shoes: Pinky Pegs

recovery in inch park

Tuesday Sep 29 #

6 PM

Easy run 16:01 [3] 3.4 km (4:42 / km) +21m 4:34 / km
ahr:145 max:154 shoes: Fuelcell

Tempo / Threshold 39:04 [3] 11.25 km (3:28 / km)
ahr:187 max:196 shoes: Adizero RC 2

Back to float sessions. A bit surprised by myself after two months of messing around managed to finish in quite respectable pace. Still a lot of ground to cover the next 6 months.

8 x 4' [1' float]
3.20-25's with 3.45-55's floats

Easy run 21:36 [3] 4.2 km (5:09 / km)
shoes: Fuelcell

+ four striders

Monday Sep 28 #

2 PM

Easy run 41:23 [3] 8.35 km (4:57 / km) +36m 4:51 / km
ahr:146 max:173 shoes: Fuelcell

Back on the meadows, still as good
8 x 100m [1'] in there

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