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Training Log Archive: Johnny M

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Road Running5 5:58:00 48.73(7:21) 78.42(4:34)
  Trail Running3 2:46:00 20.95(7:56) 33.71(4:55) 474
  Total8 8:44:00 69.67(7:31) 112.13(4:40) 474

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

3 PM

Trail Running 1:02:00 [3] 12.55 km (4:56 / km) +159m 4:39 / km
(sick) shoes: Salomon S-Lab Sense #1

Whole family is very sick. Felt very weak on this run.
C • lots going around 3

Friday Nov 9, 2012 #

9 AM

Road Running 1:38:00 [3] 22.65 km (4:20 / km)
shoes: Salomon S-Lab Sense #1

Up in the night w sick baby, so pretty zonked today.

20' @ 4:34/km

8' @ 3:41/km / 3' easy
8' @ 3:45/km / 3' easy
8' @ 3:43/km / 3' easy

45' @ 4:30/km

Thursday Nov 8, 2012 #

12 PM

Trail Running 51:00 [3] 10.27 km (4:58 / km) +149m 4:38 / km
shoes: Red Lugs

Nice day. Took things easy.

Wednesday Nov 7, 2012 #

9 PM

Road Running 2:00:00 [3] 23.3 km (5:09 / km)
shoes: Salomon S-Lab Sense #1

Slow recovery run.

Tuesday Nov 6, 2012 #

9 PM

Road Running 30:00 [3] 6.58 km (4:34 / km)
shoes: Salomon S-Lab Sense #1

Easy warmup. Legs stiff all day.

Road Running 45:00 [3] 11.4 km (3:57 / km)
shoes: Salomon S-Lab Sense #1

Tempo. Way overdressed for this.
10 PM

Road Running 15:00 [3] 3.06 km (4:54 / km)
shoes: Salomon S-Lab Sense #1

Easy to home.

Monday Nov 5, 2012 #

12 PM

Trail Running 53:00 [3] 10.89 km (4:52 / km) +166m 4:31 / km
shoes: Red Lugs

Great lunch run. Really fun workout.
10 PM

Road Running 50:00 [3] 11.43 km (4:22 / km)
shoes: Salomon S-Lab Sense #1

Late night. Felt easy.

3x10 Thera-Band routine (Blue)
Planks
3xAlphabet
3x10 Hip raises
3x10 Plyo routine

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