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Training Log Archive: MVB

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Running5 3:16:30 24.34(8:04) 39.17(5:01) 304
  Trail2 2:09:12 11.13(11:36) 17.92(7:13) 903
  Strength1 40:00
  Alternative1 27:47
  Cycling1 15:00
  Rowing1 10:00
  Stretching1 10:00
  Total7 7:08:29 35.47 57.09 1207

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

Trail 42:12 [3] 7.31 km (5:46 / km) +253m 4:55 / km
shoes: Salomon Sense Ride3

Saturday Dec 15, 2018 #

Trail 1:27:00 [2] 10.61 km (8:12 / km) +650m 6:17 / km
shoes: Salomon Sense Ride3

Easy with Glenn, Mario and Jovan. About 25% on ice/snow which was tricky, especially because we took the steep way down and not wearing the right shoes for it.

Friday Dec 14, 2018 #

Cycling warm up/down 15:00 [1]

Strength 40:00 [3]

Rowing 10:00 [3]

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Thursday Dec 13, 2018 #

11 AM

Running (Recovery) 24:50 [2] 4.59 km (5:25 / km) +65m 5:03 / km
shoes: Salomon Sense Ride2

8 PM

Running warm up/down 14:19 [2] 2.7 km (5:18 / km) +22m 5:06 / km
shoes: Salomon Sense Ride2

Alternative 27:47 [3]

Running warm up/down 16:47 [2] 3.04 km (5:31 / km) +35m 5:13 / km
shoes: Salomon Sense Ride2

Wednesday Dec 12, 2018 #

Running warm up/down 15:47 [2] 3.12 km (5:04 / km) +15m 4:56 / km
shoes: Salomon Sense Ride3

Running intervals 39:20 [4] 9.26 km (4:15 / km)
shoes: Salomon Sense Ride3

No wind today but track was pretty muddy so had to adjust the times a bit, 400m jog after each interval.
Planned vs actual pace:
1600 (4'00"/km / 4'01")
1200 (3'45" / 3'50")
1600 (4'00" / 3'57")
800 (3'35" / 3'40")
1600 (4'00" / 4'05")
400 (3'25" / 3'32" )

Feeling okayish but shorter ones I had to adjust my speed as I didn't want to risk anything in the mud.

Running warm up/down 10:42 [2] 2.15 km (4:59 / km)
shoes: Salomon Sense Ride3

Tuesday Dec 11, 2018 #

Running 59:45 [2] 11.31 km (5:17 / km) +167m 4:55 / km
shoes: Salomon Sense Ride3

Home - Kamena Baba - Home, 50% asphalt, 50% trail.
Still feeling pretty sore in some places but general feeling ok.

Stretching 10:00 [1]

Foamrolling left psoas, right calf

Monday Dec 10, 2018 #

Note
(rest day)

First full restday in 12days, felt like I could run but don't want to force things yet.

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