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Training Log Archive: jpdiasfernandes

In the 7 days ending Sep 26:

activity # timemileskm+m
  Running7 7:43:25 57.32(8:05) 92.24(5:01) 752
  Total7 7:43:25 57.32(8:05) 92.24(5:01) 752
averages - rhr:36

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SuMoTuWeThFrSa

Saturday Sep 26 #

Running warm up/down 20:00 [1] 4.4 km (4:33 / km)
ahr:140 max:155 shoes: Pegasus 37

Running intervals 19:00 [4] 4.9 km (3:53 / km)
ahr:163 max:181 shoes: Pegasus 37

10 x (40'' fast + 1 ' 20'' recovery)
Felt quite good. My goal was not to go at my limit but rather just focus on form and feeling "easy" at an high pace. Really good workout. More tiring than I thought it would be.

Running warm up/down 12:00 [1] 2.7 km (4:27 / km) +9m 4:22 / km
shoes: Pegasus 37

Friday Sep 25 #

Running 1:14:03 [1] 13.95 km (5:18 / km) +129m 5:04 / km
ahr:148 max:165 shoes: Pegasus 37

40' + drills + strides + back home.

Thursday Sep 24 #

Running 24:57 [1] 5.02 km (4:58 / km) +22m 4:52 / km
ahr:136 max:147 shoes: Pegasus 37

Easy session. Really being careful about these sessions, don't want to get injured by overtraining.

Note
rhr:34

Running 1:10:03 [1] 11.97 km (5:51 / km) +154m 5:30 / km
ahr:139 max:166 shoes: Pegasus 37

20' warm-up + drills + hills + 20'

Wednesday Sep 23 #

Running 1:00:00 [1] 11.86 km (5:04 / km) +355m 4:24 / km
ahr:147 max:180 shoes: NVII Forest 2

Good session in the trails. We went off-trails but only to connect trails.

Running 8:06 [1] 0.64 km (12:39 / km)
ahr:117 max:150 shoes: NVII Forest 2

Strides

Note
rhr:41

Tuesday Sep 22 #

Running warm up/down 14:34 [1] 3.51 km (4:09 / km)
shoes: Pegasus 37

Running tempo 10:10 [4] 3.4 km (2:59 / km)
ahr:177 max:183 shoes: Pegasus 37

10' fast. Felt comfortable in 3'00/km pace. Comfortable yet hurting a bit.

Running 45:00 [1] 3.46 km (13:00 / km)
shoes: Pegasus 37

Drills + strides.

Note
rhr:34

Monday Sep 21 #

Running 42:40 [1] 10.37 km (4:07 / km) +62m 4:00 / km
ahr:150 max:163 shoes: Pegasus 37

It was rest day so I tried to go easy. Failed the porpuse, went faster then needed, however it was still chill.

Sunday Sep 20 #

Running long 1:02:52 [1] 16.06 km (3:55 / km) +21m 3:53 / km
ahr:159 max:163 shoes: Pegasus 37

Somewhat long run. The porpuse was to go at an aerobic pace. Did great. Sometimes I went to threshold limit but spent almost all the time in the green zone! Finally having a breakthrough at least I hope I think I am.

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