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Training Log Archive: fletch

In the 1 days ending Aug 11, 2019:

activity # timemileskm+m
  run1 58:36 8.44(6:56) 13.59(4:19) 23
  swim1 42:25 1.24(34:08) 2.0(21:13)
  Total2 1:41:01 9.69(10:26) 15.59(6:29) 23

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Su

Sunday Aug 11, 2019 #

8 AM

run warm up/down 7:54 intensity: (37 @1) + (7:11 @2) + (6 @3) 1.56 km (5:04 / km)
ahr:124 max:137 shoes: Hoka Clifton 4

run (Harriers Spalding Park) 50:42 intensity: (19 @1) + (3:22 @2) + (12:34 @3) + (34:16 @4) + (11 @5) 12.03 km (4:13 / km) +23m 4:10 / km
ahr:161 max:184 shoes: Hoka Clifton 4

4 weeks of increased low intensity exercise has not suddenly turned me back into a sub 40 minute 10km runner. Shame. Last 4 km into a headwind was brutal.
3 PM

swim 42:25 intensity: (16 @1) + (5:12 @2) + (36:57 @3) 2.0 km (21:13 / km)
ahr:143 max:157

Really flat ocean today. Another glorious winter afternoon.

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