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Training Log Archive: phatmax

In the 7 days ending Feb 10:

activity # timemileskm+m
  running5 3:38:20 27.15(8:02) 43.7(5:00) 340
  Exercise class2 50:00
  Total5 4:28:20 27.15 43.7 340

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Friday Feb 9 #

running 19:30 [3] 3.0 km (6:30 / km)
shoes: Asics DS trainer 21

Warm up run plus recovery jog between intervals

running intervals 4:00 [5] 1.2 km (3:20 / km) +60m 2:40 / km
shoes: Asics DS trainer 21

Intervals. 12 x 50m incline; 15 x 40m flat

Exercise class 20:00 [3]

Body weight exercises

Thursday Feb 8 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kayano 22 red

Home to The Strand, and then back home

Exercise class 30:00 [3]

Solid session

Wednesday Feb 7 #

running 51:10 [3] 10.2 km (5:01 / km)
shoes: Kayano 22 red

Took a couple of Km to get going.

Tuesday Feb 6 #

running 45:20 [3] 9.1 km (4:59 / km)
shoes: Asics DS trainer 21

Did a variation on the incline sprints. Basically ran from home to The Strand, did incline sprints up side streets, jog back down and then run along The Strand to the next street. Did 4 streets to North Rd and then back. This part was the run to The Strand, run along the Strand between incline and the coast back down after each ascent.

running hills 6:00 [5] 1.7 km (3:32 / km) +80m 2:51 / km
shoes: Asics DS trainer 21

The 8 hill ascents

Sunday Feb 4 #

running 55:20 [3] 11.0 km (5:02 / km) +200m 4:37 / km
shoes: Asics DS trainer 21

A run in the Currumbin Valley. First couple of k were really tough, with all the climb. This is reflected in the k rates, 6:20, 5:25,5:40; then it was down with some undulations and then flat for the remainder. K rates dropped to 430 to 4:40.

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