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Training Log Archive: Rich

In the 1 days ending Nov 7, 2017:

activity # timemileskm+m
  Running1 59:56 7.84(7:39) 12.61(4:45) 37
  Running Drills1 3:26 0.19(17:53) 0.31(11:07) 2
  Total1 1:03:22 8.03(7:54) 12.92(4:54) 39
  [1-5]1 1:02:57

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Tu

Tuesday Nov 7, 2017 #

6 PM

Running warm up/down 15:58 intensity: (24 @0) + (21 @1) + (7:00 @2) + (8:13 @3) 3.47 km (4:36 / km) +34m 4:23 / km
ahr:137 max:152 shoes: Adidas Adizero Adios Boost (4)

Running Drills warm up/down 3:26 intensity: (1:44 @1) + (1:42 @2) 0.31 km (11:07 / km) +2m 10:46 / km
ahr:125 max:138 shoes: Adidas Adizero Adios Boost (4)

Running intervals 25:11 intensity: (1:07 @1) + (2:45 @2) + (5:09 @3) + (12:21 @4) + (3:49 @5) 5.32 km (4:44 / km) +1m 4:44 / km
ahr:156 max:174 shoes: Adidas Adizero Adios Boost (4)

12 x 400m (60)

Cold wet, dark and miserable evening. The track was piss wet through and a bit slippy slidy. 69/70s.

Running warm up/down 18:47 intensity: (1 @0) + (3:05 @1) + (15:33 @2) + (8 @3) 3.82 km (4:55 / km) +2m 4:54 / km
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (4)

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