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Training Log Archive: Trav

In the 7 days ending Mar 22, 2018:

activity # timemileskm+m
  run4 4:40:03 27.25(10:17) 43.85(6:23) 899
  Gym2 2:00:00
  Total6 6:40:03 27.25 43.85 899
  [1-5]6 6:39:43

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FrSaSuMoTuWeTh

Thursday Mar 22, 2018 #

6 AM

run 52:56 intensity: (13 @0) + (44 @1) + (9:34 @2) + (20:01 @3) + (17:35 @4) + (4:49 @5) 9.2 km (5:45 / km) +187m 5:13 / km
ahr:136 max:177

Last hard run before the round the bay 5 k test run on Sunday
C • 5k 6

Tuesday Mar 20, 2018 #

6 AM

run 1:00:57 intensity: (1:24 @1) + (10:28 @2) + (39:40 @3) + (9:25 @4) 5.58 mi (10:55 / mi) +187m 9:54 / mi
ahr:128 max:153

love these crisp spring mornings! The trail is frozen and clean. Watching dawn light my way...

Monday Mar 19, 2018 #

Gym 1:00:00 [5]

four x 20 seconds jumping squats with a 50 pound weight, 10 seconds rest in between. Same format for the running TRX planks, lat pulldowns and some other TRX exercise. Times two.
C • Running TRX Plank 3

Sunday Mar 18, 2018 #

7 AM

run intervals 1:06:57 intensity: (7 @0) + (28 @1) + (20:16 @2) + (24:35 @3) + (19:22 @4) + (2:09 @5) 11.25 km (5:57 / km) +199m 5:28 / km
ahr:131 max:166

Gorgeous morning. 6 4 minute intervals with 2 minutes in between. Trails froze up overnight so could run with a bit of speed

Saturday Mar 17, 2018 #

8 AM

run 1:39:13 intensity: (1:07 @1) + (8:22 @2) + (50:25 @3) + (14:29 @4) + (24:50 @5) 14.42 km (6:53 / km) +326m 6:11 / km
ahr:141 max:183

SMT with Tarno and HC. And Roxefeller, of course. HC is looking good on the flats. Nice cadence, good posture, smooooooth.

Friday Mar 16, 2018 #

Gym 1:00:00 [5]

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