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Training Log Archive: AC

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running4 2:45:00 19.95(8:16) 32.1(5:08)
  Total4 2:45:00 19.95(8:16) 32.1(5:08)

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Sunday Sep 3 #

10 AM

Running 43:27 [3] 8.5 km (5:07 / km)
shoes: Kayano 23

Back in Paris for a short interlude before heading off again. Legs feeling pretty tired so settled for an easy circuit around the Bois, stopping in at the office towards the end to collect some papers for the next trip. Left knee felt pretty tender and sore, but otherwise okay. Off to China this afternoon...

Friday Sep 1 #

7 AM

Running (Rio de Janeiro) 1:05:07 [3] 12.1 km (5:23 / km)
shoes: Kayano 23

Last morning in Rio and no meetigs so took the opportunity to do a longer run. Headed down Copacabana, detouring to an ATM to get some cash in case I needed a taxi back to the hotel - I had a vague idea of doing a longer run that would finish across town and would get a taxi back. This plan didn't eventuate. Followed the coast round to Ipanema beach, ran down until the end and then cut inland to the Lagoa - a big lake where they held the Olympic rowing I think. I thought of doing the 7.5km lap of the lake, but as I had already done 5km, decided to just do a bit of the shoreline and then head back to Copacabana and the hotel. Finished up with 6*1minH/1minE. Followed the run with a paddle in the surf - very cold but felt good on the lower legs. Good run all up and tired myself nicely for the 11 hour flight back to Paris this afternoon.

Wednesday Aug 30 #

7 AM

Running (Rio de Janeiro) 31:41 [3] 6.1 km (5:12 / km)
shoes: Kayano 23

Had a good overnight flight from Paris (one movie, six hours sleep) and a very efficient transfer from the plane tho the hotel - landed at 5.45 and was in my running shoes and heading out the door at 7.15. Thank heavens for carry-on and a dedicated driver :-). Went to the end of Copacabana beach and back. Felt surprisingly okay after the long flight and stretched out a little on the way back. Pretty cool place to be running - very iconic.

Tuesday Aug 29 #

1 PM

Running 24:45 [3] 5.4 km (4:35 / km)
shoes: Kayano 23

Very hot day - 34 degrees - and very sunny and still. Decided to do a short hit-out on a 5km loop in the Bois that is very pleasant and shady and that I occasionally use as a bit of a test circuit to see how things are going on the running front. Felt great once I was out the door and really enjoyed it from the first step, starting out at a decent clip and maintaing it, or even being a bit faster for some sections. Had a couple of stops for traffic and for water, but pushed the pace all the way round. Good run but took a long time to stop sweating afterwards.

Flying to Rio tonight. Looking forward to a few runs on Copacabana ...

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