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Training Log Archive: MCrone

In the 7 days ending Nov 9:

activity # timemileskm+mload
  Running5 3:30:53 27.19(7:45) 43.76(4:49) 30394.0
  Total5 3:30:53 27.19(7:45) 43.76(4:49) 30394.0
  [1-5]5 3:17:07

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SuMoTuWeThFrSa

Saturday Nov 9 #

8 PM

Running 38:00 intensity: (29 @0) + (4:41 @1) + (32:30 @2) + (20 @3) 8.01 km (4:45 / km) +12m 4:43 / km
ahr:142 max:160 shoes: Nike Pegasus 36 1119

Thursday Nov 7 #

7 PM

Running 5:11 intensity: (15 @0) + (1:35 @1) + (3:12 @2) + (9 @3) 1.07 km (4:51 / km) +1m 4:50 / km
ahr:135 max:151 shoes: Nike Pegasus 35 0719

Running 51:17 intensity: (3:26 @0) + (11:36 @1) + (21:52 @2) + (12:56 @3) + (1:27 @4) 9.92 km (5:10 / km)
ahr:145 max:189 shoes: Nike Pegasus 35 0719

3x (~1000, 600, 400, 300)
Pace 5/10km, 90 seconds rest between reps, 2 minutes between intervals.
Not on the track, along the prison wall.

Wednesday Nov 6 #

7 PM

Running 29:04 intensity: (29 @0) + (3:16 @1) + (14:05 @2) + (11:14 @3) 6.01 km (4:50 / km) +14m 4:47 / km
ahr:149 max:171 shoes: Nike Pegasus 35 0719

Tuesday Nov 5 #

6 PM

Running 11:55 intensity: (26 @0) + (4:29 @1) + (6:39 @2) + (21 @3) 2.5 km (4:46 / km) +3m 4:44 / km
ahr:134 max:156 shoes: Nike Pegasus 35 0719

Running 37:07 intensity: (7:56 @0) + (5:47 @1) + (11:25 @2) + (11:58 @3) + (1 @4) 7.74 km (4:48 / km)
ahr:138 max:176 shoes: Nike Pegasus 35 0719

5 minutes threshold

4x200 (100%), rest was 90 seconds

2x(4x400)

90 seconds (200m), 60 seconds (200m), 30 seconds (100m)
active recovery
3 minutes between sets

Monday Nov 4 #

7 PM

Running 38:19 intensity: (45 @0) + (9:37 @1) + (27:06 @2) + (51 @3) 8.51 km (4:30 / km)
ahr:139 max:167 shoes: Nike Pegasus 35 0719

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