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Training Log Archive: Kris

In the 1 days ending Apr 17, 2019:

activity # timemileskm+mload
  Running1 1:17:27 10.5(7:23) 16.89(4:35) 28119.4
  Cycling1 50:0013.7
  Strength and Conditioning1 10:001.0
  Total2 2:17:27 10.5 16.89 28134.1

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Wednesday Apr 17, 2019 #

10 AM

Running 1:17:27 intensity: (2:19 @1) + (37:19 @2) + (36:34 @3) + (1:15 @4) 16.89 km (4:35 / km) +281m 4:14 / km
ahr:134 max:158 shoes: Blue Nimbus

Easy with the girls and Jonny, Achilles aching a little bit - need to be careful for a few days.
5 PM

Cycling 50:00 intensity: (7:32 @1) + (22:49 @2) + (11:30 @3) + (8:09 @4)
ahr:133 max:172

Did a session on the bike because I want to back off until my Achilles feels good again..
10 minute warm up, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 8 x 10 s sprint, 20 s steady, 4 mins steady, 10 minutes cool down.
Aiming for > 220 Watts on the steady and > 500 on the sprints. Got a good sweat on.

Strength and Conditioning 10:00 [1]

Physio exercises

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