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Training Log Archive: Ben Gostick

In the 7 days ending Mar 13:

activity # timemileskm+m
  Cycle1 30:00 4.97(6:02) 8.0(3:45)
  Steady1 26:06 3.38(7:43) 5.44(4:48) 30
  XC Training1 20:15 1.82(11:08) 2.93(6:55) 84
  Warm up/cool downs1 14:00 1.38(10:07) 2.23(6:17) 16
  Total3 1:30:21 11.56(7:49) 18.6(4:51) 130

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Saturday Mar 13 #

5 PM

Steady 26:06 [2] 5.44 km (4:48 / km) +30m 4:40 / km
ahr:172 max:195

nice easy run just getting out and trying to run smoothly. very nice day today, felt like it was summer.

Thursday Mar 11 #

2 PM

Warm up/cool downs 8:55 [3] 1.48 km (6:01 / km) +14m 5:44 / km
ahr:173 max:189

XC Training 20:15 [4] 2.93 km (6:55 / km) +84m 6:03 / km
ahr:158 max:182

Pretty good first session back. It was 6x480m (approx) with 90 seconds rest, some hills in the wood. Did 3 reps going one way and then 3 reps doing the reverse, not sure which way I prefer. Felt pretty good with the new spikes, a little big but all good no issues. Was really windy and a bit slippy even with spikes on the mud but all gucci. Felt really good back doing a session even if it wasn't the hardest. 5k time trial next week which I need to prep for.

Warm up/cool downs 5:05 [3] 0.74 km (6:50 / km) +2m 6:45 / km
ahr:167 max:177

Sunday Mar 7 #

Cycle 30:00 [3] 8.0 km (3:45 / km)

just a quick cycle with my mate.

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