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Training Log Archive: fletch

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  run4 2:47:26 19.9(8:25) 32.03(5:14) 154
  Total4 2:47:26 19.9(8:25) 32.03(5:14) 154

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MoTuWeThFrSaSu

Saturday Jan 14, 2017 #

4 PM

run 1:05:36 intensity: (31 @1) + (5:41 @2) + (29:45 @3) + (29:39 @4) 12.03 km (5:27 / km) +62m 5:19 / km
ahr:156 max:172 shoes: Wave Rider 17 Rainbow

Still 32 degrees when I set out. Not ideal for my longest run of the year. Completely cooked by about half way, didn't enjoy the short section on yhe sand and absolutely crawled home and straight into a cold shower.

Friday Jan 13, 2017 #

5 PM

run 37:14 intensity: (21 @1) + (4:51 @2) + (29:47 @3) + (2:15 @4) 7.01 km (5:19 / km) +18m 5:15 / km
ahr:150 max:166 shoes: roclite 285

Cruise around the MTB trail. Need to remember which way clockwise is before I get myself run over.

Thursday Jan 12, 2017 #

8 AM

run 34:22 intensity: (45 @1) + (15:35 @2) + (17:46 @3) + (16 @4) 6.95 km (4:57 / km) +29m 4:51 / km
ahr:140 max:161 shoes: Wave Rider 17 Rainbow

Morning run with a few surges across Muir Park thrown in. Took a while to get going. Not used to the morning thing.

Monday Jan 9, 2017 #

1 PM

run 30:14 intensity: (1:03 @1) + (7:11 @2) + (21:58 @3) + (2 @4) 6.04 km (5:00 / km) +45m 4:49 / km
ahr:144 max:161 shoes: Wave Rider 17 Rainbow

Skow slog home after dropping car in to get new tyres. Unpleasantly hot.

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