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Training Log Archive: Mal

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running3 2:59:36 21.31(8:26) 34.3(5:14) 96114.7
  S and C1 45:002.7
  Total3 3:44:36 21.31 34.3 96117.4
  [1-5]3 2:57:40

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MoTuWeThFrSaSu

Wednesday Jun 12 #

6 PM

Running 1:16:20 intensity: (1:04 @0) + (1:14:13 @1) + (1:03 @2) 12.66 km (6:02 / km) +54m 5:54 / km
ahr:113 max:136 shoes: Nike Infinity React 3

Easy recovery miles with Em along the coast - Branch Line, Hollywell Dene and St Mary's.

Tuesday Jun 11 #

6 PM

Running 55:02 intensity: (5:13 @0) + (15:09 @1) + (17:30 @2) + (13:24 @3) + (3:46 @4) 11.27 km (4:53 / km)
ahr:132 max:169 shoes: Adizero Takumi Sn 9

Poly: Track
6*1km(200m)
3.17
3.18
3.15
3.15
3.14
3.12

Went better than expected after Sunday but a bit of tightness still lingering. Nice little group at 3.20ish but a few guys ahead running 3:05-3:12, perhaps on fresher legs

Monday Jun 10 #

5 PM

Running 48:14 intensity: (10 @0) + (4:12 @1) + (36:16 @2) + (7:36 @3) 10.38 km (4:39 / km) +43m 4:33 / km
ahr:139 max:157 shoes: Zoom Fly 4

Waggonways with Bray
Weetslade and Big Water. Nice loop legs OK but tightness behind knee from last night.

S and C (Gym) 45:00 intensity: (40:29 @0) + (4:26 @1) + (5 @3)
ahr:69 max:110

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