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Training Log Archive: Stijn

In the 7 days ending Jul 24, 2016:

activity # timemileskm+m
  Road Running4 4:20:39 32.19(8:06) 51.8(5:02) 596
  Trail Running1 2:11:57 15.53(8:30) 25.0(5:17) 207
  Strength2 10:00
  Total7 6:42:36 47.72 76.8 803

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

9 AM

Road Running 1:49:07 intensity: (8:45 @1) + (31:58 @2) + (50:47 @3) + (17:37 @4) 20.7 km (5:16 / km) +196m 5:02 / km
ahr:161 max:187 shoes: Asics Gel Nimbus 17

First 7km with Fran and then the rest on my own. Walk the Talk constrained my route a little. Completely drained at the end - probably something to do with a big night out...

TE 4.5 http://www.movescount.com/moves/move115188287

Saturday Jul 23, 2016 #

8 AM

Trail Running 2:11:57 intensity: (45 @1) + (16:03 @2) + (57:33 @3) + (57:27 @4) + (9 @5) 25.0 km (5:17 / km) +207m 5:04 / km
ahr:171 max:192 shoes: Asics Gel Fuji Sensor 3

Spruit run with Neal and a lap of Delta Park for me. Running on fumes at the end - these long gradual uphill drags really seem to take it out of me.

TE 5 http://www.movescount.com/moves/move115044072

Friday Jul 22, 2016 #

6 AM

Road Running 48:28 intensity: (45 @1) + (10:54 @2) + (27:37 @3) + (9:12 @4) 9.8 km (4:57 / km) +125m 4:39 / km
ahr:165 max:182 shoes: Asics Gel Nimbus 17

TE 3.8 http://www.movescount.com/moves/move114894599

Thursday Jul 21, 2016 #

7 PM

Strength 5:00 [3]

Wednesday Jul 20, 2016 #

6 AM

Road Running 1:07:06 intensity: (30 @1) + (18:55 @2) + (42:11 @3) + (5:30 @4) 13.8 km (4:52 / km) +182m 4:34 / km
ahr:163 max:179 shoes: Asics Gel Nimbus 17

TE 3.7 http://www.movescount.com/moves/move114627018

Tuesday Jul 19, 2016 #

6 AM

Road Running intervals 35:58 intensity: (42 @1) + (10:45 @2) + (17:07 @3) + (5:06 @4) + (2:18 @5) 7.5 km (4:48 / km) +93m 4:31 / km
ahr:165 max:196 shoes: Asics Gel Nimbus 17

Picked out a few Strava segments in the neighbourhood and put in intervals along them, with plenty of rest and easy jogging in between.

Got the CR on these 3:

"Up-stream", 540m, 15m climb, 1:49 (3:22/km)
"Timed Lights", 360m, 1:14 (3:27/km)
"Class in Session", 460m, 11m climb, 1:57 (4:14/km) - pretty stuffed by now

Didn't pick me up properly on the 4th one:

"10th Street Bender", 290m, 16m climb, 1:13 (4:20/km)

TE 3.6 http://www.movescount.com/moves/move114487571

Monday Jul 18, 2016 #

6 PM

Strength 5:00 [3]

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