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Training Log Archive: forest grump

In the 7 days ending Oct 9, 2016:

activity # timemileskm+mload
  Running5 5:41:58 34.47(9:55) 55.48(6:10) 21621121.4
  X-Country1 14:25 2.43(5:56) 3.91(3:41) 2861.8
  Total5 5:56:23 36.9(9:39) 59.39(6:00) 21901183.1

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Running warm up/down 5:13 intensity: (44 @1) + (40 @2) + (1:00 @3) + (2:49 @4) 0.22 km (23:11 / km)
ahr:111 max:122 shoes: Binned - 05/16 Inov8 X-Talon 2

Running race 3:05:30 intensity: (18 @1) + (48 @2) + (1:35:46 @3) + (1:25:39 @4) + (2:59 @5) 26.96 km (6:53 / km) +1822m 5:09 / km
ahr:148 max:191 shoes: Binned - 05/16 Inov8 X-Talon 2

Saturday Oct 8, 2016 #

2 PM

Running warm up/down 14:32 intensity: (2:37 @1) + (2:31 @2) + (7:25 @3) + (1:59 @4) 2.62 km (5:33 / km) +14m 5:24 / km
ahr:129 max:161

X-Country race 14:25 intensity: (13 @1) + (5 @2) + (11 @3) + (8:50 @4) + (5:06 @5) 3.91 km (3:41 / km) +28m 3:34 / km
ahr:163 max:173 shoes: Binned - VJ Falcons (with stud

Running warm up/down 8:10 intensity: (5:07 @1) + (2:03 @2) + (1:00 @3) 1.16 km (7:03 / km) +12m 6:43 / km
ahr:112 max:144

Friday Oct 7, 2016 #

12 PM

Running 46:01 intensity: (15 @1) + (11:45 @2) + (17:55 @3) + (8:12 @4) + (7:54 @5) 8.93 km (5:09 / km) +150m 4:45 / km
ahr:144 max:193 shoes: Binned - Mizuno Wave Harrier 3

Thursday Oct 6, 2016 #

7 AM

Note
(rest day)

Wednesday Oct 5, 2016 #

12 PM

Running 41:22 intensity: (2:27 @1) + (9:15 @2) + (11:14 @3) + (9:00 @4) + (9:26 @5) 7.28 km (5:41 / km) +95m 5:20 / km
ahr:149 max:210 shoes: Binned - Mizuno Wave Harrier 3

Tuesday Oct 4, 2016 #

1 PM

Running 41:10 intensity: (12 @1) + (10:23 @2) + (25:36 @3) + (2:02 @4) + (2:57 @5) 8.31 km (4:57 / km) +70m 4:45 / km
ahr:138 max:199

Monday Oct 3, 2016 #

7 AM

Note
(rest day)

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