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Training Log Archive: GlenT

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  Road Run2 1:47:04 11.93(8:58) 19.2(5:35) 138381.7
  Strength and Flexibility2 1:40:00200.0
  Total4 3:27:04 11.93 19.2 138581.7
  [1-5]4 3:26:42

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Sunday Dec 10, 2017 #

10 AM

Road Run 5:00 intensity: (5 @0) + (14 @1) + (40 @2) + (4:01 @3) 0.51 mi (9:48 / mi) +28m 8:23 / mi
ahr:126 max:139 shoes: NB Leadville VS

Warm up on the paved path around the park.

Road Run race 52:37 intensity: (1 @1) + (14 @2) + (1:05 @3) + (34:07 @4) + (17:10 @5) 6.17 mi (8:32 / mi) +84m 8:11 / mi
ahr:151 max:161 shoes: NB Leadville VS

Shiver by the River 10k race (there was also a 5k option - 10k is the 5k loop twice). First of four in a winter series run on the 2nd Sunday of the month Dec through March. Low 30s and sunny but with a 10mph breeze out of the west. Roads mostly clear after 4-5" of snow yesterday - a few icy spots but not really enough to affect speed. Course has a few gentle ups and downs. Target was about 55min with even pacing. Did much better than I usually do with the pacing, with the 2nd 5k only about 10 sec slower (and that included a water stop where I walked a bit to drink). And the pace turned out to be about 15sec/mile quicker than my guesstimate, so happy with that. Was 45th overall in the 10k (115 total in the 10k), 7th in M60-64.

Friday Dec 8, 2017 #

Strength and Flexibility (Yoga) 50:00 [2]

Thursday Dec 7, 2017 #

2 PM

Road Run 49:27 intensity: (17 @0) + (31 @1) + (7:08 @2) + (38:49 @3) + (2:42 @4) 5.25 mi (9:25 / mi) +26m 9:16 / mi
ahr:132 max:147 shoes: Asics Gel-Nimbus 16

Exploring the neighborhoods on the other side of the highway. 41F, some sun, a little breeze.

Monday Dec 4, 2017 #

Strength and Flexibility (Yoga) 50:00 [2]

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