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Training Log Archive: seejayw@hotmail.

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Run4 3:30:00 26.16(8:02) 42.1(4:59)
  Bike2 3:00:00 49.65(3:38) 79.9(2:15)
  Total6 6:30:00 75.81(5:09) 122.0(3:12)
averages - rhr:45 weight:70kg

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Tuesday Sep 22, 2009 #

Run intervals (Cruise Intervals) 55:00 [4] 10.3 km (5:20 / km)
shoes: Newton

15m WU then 2x (6x400 + 1:30 RI) + 2:30 RI. All at 3:43/km pace.

Monday Sep 21, 2009 #

Bike long (Easy/endurance ride) 1:30:00 [2] 40.7 km (2:13 / km)

Ride out to Kamakura (not quite) and back.

Sunday Sep 20, 2009 #

Run (Long run) 1:15:00 [3] 15.3 km (4:54 / km)
shoes: Asics Kayano

5m WU then 13.5k long run as 2 x 6.75k, both laps at 4:42 avge pace. target pace was 4:43, so good run.

Saturday Sep 19, 2009 #

Run (Easy run) 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Lyte

Easy 5k run in 25:52

Friday Sep 18, 2009 #

Bike long (Easy ride) 1:30:00 [2] 39.2 km (2:18 / km)

Thursday Sep 17, 2009 #

Run tempo 55:00 [3] 11.5 km (4:47 / km)
ahr:151 rhr:45 weight:70kg shoes: Newton

10m WU then 8k tempo at 4:19/km pace

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