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Training Log Archive: Johnny M

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Trail Running2 5:03:00 28.25(10:44) 45.46(6:40) 863
  Road Running5 4:35:00 34.03(8:05) 54.77(5:01)
  Total7 9:38:00 62.28(9:17) 100.24(5:46) 863
averages - weight:157.8lbs

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

2 PM

Trail Running 2:33:00 [3] 23.12 km (6:37 / km) +481m 6:00 / km
shoes: Salomon XR Crossmax CS #2 (scr

Microspikes. Lots of climbing over fallen trees in middle section. Tweaked my foot when I broke through ice on creek crossing. A couple extra hills today.

Planks.

Saturday Jan 25, 2014 #

2 PM

Trail Running 2:30:00 [3] 22.34 km (6:43 / km) +382m 6:11 / km
shoes: Salomon XR Crossmax CS #2 (scr

Lots of bushwacking in the middle. Microspikes.

Friday Jan 24, 2014 #

10 PM

Road Running 1:00:00 [3] 14.17 km (4:14 / km)
shoes: RD#1

Too windy outside, so ran on track at Monarch Park Stadium. 20' tempo in middle.

Thursday Jan 23, 2014 #

6 PM

Road Running 40:00 [3] 8.09 km (4:57 / km)
shoes: Salomon XR Crossmax CS #2 (scr

Easy run during K's gymnastics class. Cold.
10 PM

Road Running 40:00 [3] 8.44 km (4:44 / km)
shoes: Salomon S-Lab Sense Ultra #2

Extra run to top up. Hating the cold now.

2 x alpha plus planks.

Wednesday Jan 22, 2014 #

Note
(rest day)

Tuesday Jan 21, 2014 #

10 PM

Road Running 1:00:00 [3] 10.64 km (5:38 / km)
shoes: Salomon Crossmax CS (screws)

Easy. Bundled up in lots of layers.

Monday Jan 20, 2014 #

9 PM

Road Running 1:15:00 [3] 13.43 km (5:35 / km)
weight:157.8lbs shoes: Salomon Crossmax CS (screws)

Relaxed pace. Cold out there.

2 x alpha and planks.

WK #2

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