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Training Log Archive: ScottsTower

In the 7 days ending Dec 9, 2012:

activity # timemileskm+ft
  Running4 4:18:23 26.34(9:49) 42.39(6:06) 680
  Cross train5 2:30:00
  Total9 6:48:23 26.34 42.39 680
  [1-5]8 6:18:23
averages - weight:154.6lbs

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

Note
weight:154.6lbs

6 AM

Running long 1:30:25 intensity: (59:31 @3) + (30:54 @4) 9.0 mi (10:03 / mi) +302ft 9:44 / mi
ahr:161 max:186 shoes: Hoka One One

Saturday Dec 8, 2012 #

6 PM

Cross train (foam roller/stretch) 30:00 [0]

Friday Dec 7, 2012 #

6 AM

Cross train 30:00 intensity: (20:00 @2) + (10:00 @3)

Thursday Dec 6, 2012 #

6 AM

Running tempo 48:25 intensity: (1:37 @1) + (1:14 @2) + (19:48 @3) + (25:46 @4) 5.14 mi (9:25 / mi) +148ft 9:10 / mi
ahr:162 max:181 shoes: Hoka One One

Wednesday Dec 5, 2012 #

5 AM

Cross train 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)

6 AM

Cross train (rowing/stepper) 30:00 intensity: (15:00 @2) + (15:00 @3)

Tuesday Dec 4, 2012 #

6 AM

Running tempo 1:29:20 intensity: (24 @1) + (1:21 @2) + (42:01 @3) + (45:32 @4) + (2 @5) 9.0 mi (9:56 / mi) +230ft 9:41 / mi
ahr:162 max:185 shoes: Sportiva C lite 2.0

Monday Dec 3, 2012 #

5 AM

Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)

6 AM

Running intervals 30:13 intensity: (46 @2) + (3:24 @3) + (26:03 @4) 3.2 mi (9:27 / mi)
ahr:170 max:182 (sick) shoes: Asics Gel DS 15

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