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Training Log Archive: jpdiasfernandes

In the 7 days ending Oct 31:

activity # timemileskm+m
  Running6 6:11:54 45.99(8:05) 74.02(5:01) 791
  Workout1 34:49
  Cycling1 16:00 4.35(16.3/h) 7.0(26.3/h) 54
  Total7 7:02:43 50.34 81.02 845
averages - rhr:41

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Saturday Oct 31 #

7 AM

Note
rhr:42

6 PM

Running warm up/down 15:01 [1] 3.17 km (4:44 / km) +5m 4:42 / km
ahr:140 shoes: Pegasus 37

Running intervals 34:30 [4] 10.01 km (3:27 / km) +80m 3:19 / km
ahr:171 max:181 shoes: Pegasus 37

4x(2000m + 3' rest)
6'24''
6'29''
6'25''
6'09''
Don't know what to say...The first 3 felt reasonable, tempo pace. The fact I can run around 3'15'' pace in uneven ground and feel good is a blast! Never had such feeling. What to say? The training has been good! Just need to stay healthy and consistent!

Running warm up/down 13:43 [1] 2.98 km (4:36 / km) +20m 4:27 / km
ahr:158 shoes: Pegasus 37

Friday Oct 30 #

6 PM

Running 1:04:26 [1] 11.5 km (5:36 / km) +391m 4:47 / km
ahr:150 max:171 shoes: NVII Forest 2

Up up up! The first 20' were a bit harder because I thought I was late...Other than that super chill and fun!

Running 15:33 [1] 1.2 km (12:57 / km)
shoes: Nike Odyssey React Flyknit 2

Drills + strides

Thursday Oct 29 #

7 AM

Cycling 16:00 [1] 7.0 km (26.3 kph) +54m

Commute
6 PM

Running 20:30 [1] 4.26 km (4:49 / km) +30m 4:39 / km
ahr:135 shoes: Pegasus 37

Workout 34:49 [1]

Endless strength

Running intervals 23:48 [4] 5.38 km (4:25 / km) +30m 4:18 / km
ahr:159 max:181 shoes: Pegasus 37

10x300m
Really easy, just moving the legs. Focusing on form and efficiency. ~49''
After that back home.

Wednesday Oct 28 #

4 PM

Running 1:09:48 [1] 11.35 km (6:09 / km) +64m 5:59 / km
ahr:134 max:167 shoes: Nike Odyssey React Flyknit 2

26' + 10x(100m) + 17'

Tuesday Oct 27 #

6 PM

Running warm up/down 15:23 [1] 3.25 km (4:44 / km) +30m 4:31 / km
ahr:141 max:167 shoes: Pegasus 37

Warming up the cache. DRAM SUCKS...

Running 19:20 [5] 3.2 km (6:02 / km)
ahr:160 max:178 shoes: Pegasus 37

Drills followed by 200m.
Total 8x200m ~ 34''
It is so hard! The drills leave you restless.

Running 15:00 [1] 3.16 km (4:45 / km)
ahr:149 shoes: Pegasus 37

15' easy before 5' fast

Running tempo 5:01 [4] 1.69 km (2:58 / km)
ahr:178 max:181 shoes: Pegasus 37

5' fast. It was pouring rain so somehow it didn't feel that hard, if it makes sense...

Monday Oct 26 #

Running hills 59:51 [1] 12.87 km (4:39 / km) +141m 4:25 / km
ahr:156 max:171 shoes: Pegasus 37

Hills by myself ;)

Sunday Oct 25 #

7 AM

Note
rhr:39

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