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Training Log Archive: Rich

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running7 5:13:35 41.51(7:33) 66.8(4:42) 769743.4
  Cross Training1 1:00:33 3.13(19:21) 5.04(12:01) 47111.9
  Running Drills1 5:51 0.19(31:23) 0.3(19:30) 23.9
  Total8 6:19:59 44.82(8:29) 72.14(5:16) 817859.2
  [1-5]8 6:07:32

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MoTuWeThFrSaSu

Sunday Jan 26 #

2 PM

Running 44:55 intensity: (9 @0) + (1:14 @1) + (30:25 @2) + (13:07 @3) 9.52 km (4:43 / km) +103m 4:29 / km
ahr:137 max:151

Saturday Jan 25 #

2 PM

Running warm up/down 17:04 intensity: (4:29 @0) + (6:24 @1) + (4:33 @2) + (1:38 @3) 2.08 km (8:12 / km) +36m 7:33 / km
ahr:116 max:149 shoes: Brooks Mach 15

Running 43:49 intensity: (17 @0) + (10 @1) + (1:45 @2) + (10:44 @3) + (24:10 @4) + (6:43 @5) 11.12 km (3:56 / km) +95m 3:47 / km
ahr:158 max:175 shoes: Brooks Mach 15

Midland XC - ~65th. Went better than expected and cold didn't affect me too much.

Running warm up/down 10:43 intensity: (11 @0) + (6:09 @1) + (4:16 @2) + (7 @3) 1.77 km (6:02 / km) +12m 5:51 / km
ahr:125 max:141 shoes: Brooks Mach 15

Thursday Jan 23 #

12 PM

Running 41:20 intensity: (12 @0) + (4:57 @1) + (16:37 @2) + (12:51 @3) + (6:42 @4) + (1 @5) 9.72 km (4:15 / km) +90m 4:04 / km
ahr:140 max:168 shoes: Adidas Adizero Adios (5) - Blu

20 x 45/15 around the embankment
8 PM

Cross Training 1:00:33 intensity: (49 @0) + (18:27 @1) + (30:26 @2) + (10:51 @3) 5.04 km (12:01 / km) +47m 11:29 / km
ahr:129 max:150

Wednesday Jan 22 #

7 AM

Running 26:05 intensity: (25 @0) + (5:45 @1) + (19:55 @2) 4.98 km (5:14 / km) +6m 5:12 / km
ahr:127 max:135

Tuesday Jan 21 #

7 AM

Running 22:25 intensity: (51 @0) + (1:57 @1) + (14:50 @2) + (4:47 @3) 4.76 km (4:43 / km)
ahr:133 max:146

5 PM

Running warm up/down 18:40 intensity: (1:11 @0) + (13:14 @1) + (4:01 @2) + (14 @3) 3.58 km (5:13 / km) +250m 3:52 / km
ahr:119 max:140 shoes: Adidas Adizero Adios (5) - Blu

Running Drills 5:51 intensity: (1:55 @0) + (3:56 @1) 0.3 km (19:30 / km) +2m 19:00 / km
ahr:106 max:124 shoes: Adidas Adizero Adios (5) - Blu

Running intervals 34:51 intensity: (1:08 @0) + (6:42 @1) + (3:36 @2) + (10:46 @3) + (11:15 @4) + (1:24 @5) 7.67 km (4:33 / km) +37m 4:26 / km
ahr:143 max:171 shoes: Adidas Adizero Adios (5) - Blu

5 x 1km (90s), 400m (60s)

Track was like an ice rink by the end.

Running warm up/down 20:43 intensity: (43 @0) + (2:49 @1) + (10:36 @2) + (6:35 @3) 4.07 km (5:06 / km) +68m 4:42 / km
ahr:132 max:149 shoes: Adidas Adizero Adios (5) - Blu

Monday Jan 20 #

1 PM

Running 33:00 intensity: (7 @0) + (8 @1) + (17:01 @2) + (15:44 @3) 7.53 km (4:23 / km) +73m 4:11 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante Pursuit

lunch embankment run

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