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Training Log Archive: Rich

In the 1 days ending Jan 6, 2014:

activity # timemileskm+m
  Running3 1:32:58 12.5(7:26) 20.12(4:37) 53
  Strength and Conditioning1 40:00
  Total3 2:12:58 12.5 20.12 53
averages - sleep:14.5 weight:65.8kg

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Mo

Monday Jan 6, 2014 #

7 AM

Running 29:45 intensity: (23:52 @2) + (5:48 @3) + (5 @4) 5.98 km (4:58 / km) +12m 4:55 / km
ahr:138 max:162 slept:6.5 weight:67.1kg shoes: Adidas Adizero Adios 2 (2)

Drove into Nott'm early to avoid the traffic and then for an easy one out to the Trent. Achy this morning.
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Circuits class.

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

Back to the office after loading up my bag with food at Tesco.
5 PM

Running 54:13 intensity: (30:03 @2) + (23:10 @3) + (1:00 @4) 12.04 km (4:30 / km) +16m 4:28 / km
ahr:143 max:161 slept:8.0 weight:64.4kg shoes: Adidas Adizero Adios 2 (2)

Run from the office after work to let the traffic die down before the drive home. Loop along the canal and Trent with strides. Strong winds again for a change.

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