Thursday Jul 27 |
 | Running race 18:52 [4] 5 km (3:46 / km) vdot: 53.3 | |
| shoes: Salomon XA Pro 3D (ret.) |
| Triathlon route, about 3/4 pavement and 1/4 gravel paths. Wanted to make up for my failed attempt at a 5K trial two weeks ago. Not sure if I did, as my time was a bit slow. Speed not there today I guess. 1.25 km splits: 4:43, 4:43, 4:44, 4:42. |
| Running warm up/down 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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| Cycling 32:01 [1] 11 km (2:55 / km) | |
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- Splits |
Wednesday Jul 26 |
| Running 59:26 [3] 12.5 km (4:45 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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Tuesday Jul 25 |
| Running 20:17 [4] 5.55 km (3:39 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| In the park, along a section of winding trail. Times: 3:26.7 (1:52) 3:17.0 (2:01) 3:21.7 (1:58) 3:18.7 (1:55) 3:26.0 (2:10) 3:27.0; average 3:22.9 and 1:59 rest. Would have done a couple more had I felt better on the last one. |
| Running 32:28 [2] 5.5 km (5:54 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warmup, jogging between intervals, cooldown. |
| Cycling 28:32 [1] 9.9 km (2:53 / km) | |
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Monday Jul 24 |
| Running 14:50 [1] 2.5 km (5:56 / km) | |
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| Short run in the park. |
| Cycling 24:05 [2] 8.8 km (2:44 / km) | |
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Sunday Jul 23 |
| Running 2:15:00 [2] 24 km (5:38 / km) | |
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Saturday Jul 22 |
| Cycling 1:07:07 [2] 28 km (2:24 / km) | |
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Friday Jul 21 |
| Running intervals 20:00 [4] 5.5 km (3:38 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Lengths (rest): 1 (1) 2 (1.5) 3 (2) 4 (2.5) 4 (2) 3 (1.5) 2 (1) 1. Good speed in the beginning, though I tried to go too fast and then was a fair bit slower in the second half. |
| Running 33:20 [2] 5.7 km (5:51 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Before, between and after the intervals. |
| Cycling 32:33 [1] 10.9 km (2:59 / km) | |
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| To/from the park. |