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Training Log Archive: JohnW

In the 7 days ending Aug 20:

activity # timemileskm+ft
  Running3 2:31:00 18.16(8:19) 29.23(5:10)
  Kayak2 1:32:00
  Total4 4:03:00 18.16 29.23

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Saturday Aug 19 #

Running 1:10:00 [3] 8.6 mi (8:08 / mi)

Treadmill run because the heat index has been around 110 lately.

Friday Aug 18 #

Kayak 40:00 [3]

erg ss

Wednesday Aug 16 #

Kayak 52:00 [3]

8 X 4' w/2' RI

Running hills 38:30 [3] 4.5 mi (8:33 / mi)

1 mile WU
1-7% going up by 1% every 200m, then back through that sequence 2 more times. Went surprisingly well.
1 mile CD

Everything was at 7.1 mph, 8:27 pace

Tuesday Aug 15 #

Running 42:30 [3] 5.06 mi (8:24 / mi)

3m at 7:13 pace.

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