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Training Log Archive: MikeS

In the 1 days ending Jan 22, 2014:

activity # timemileskm+m
  Running1 52:18 7.44(7:02) 11.97(4:22) 45
  Total1 52:18 7.44(7:02) 11.97(4:22) 45

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Wednesday Jan 22, 2014 #

6 PM

Running 6:15 intensity: (55 @2) + (34 @3) + (1:35 @4) + (3:11 @5) 0.77 mi (8:05 / mi) +11m 7:45 / mi
ahr:149 max:172 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up jog round the back of a partly dismantled Don Valley.

Running 18:38 intensity: (1:38 @2) + (13:10 @3) + (3:50 @4) 3.14 mi (5:56 / mi) +18m 5:50 / mi
ahr:140 max:148 shoes: Asics Gel Hyperspeed (5) (8.5)

1 * tempo loop. That felt pretty tough for that time.

Running 27:25 intensity: (19:22 @2) + (4:14 @3) + (3:21 @4) + (28 @5) 3.53 mi (7:46 / mi) +16m 7:40 / mi
ahr:125 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

To Woodbourne Road and then 4 * 400 in 71 / 73 / 71 / 73. Slow but putting a lot of effort in! Then run back to work.

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