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Training Log Archive: kri

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  Run4 5:04:29 35.37(8:37) 56.92(5:21) 50
  Gym3 30:00
  Total4 5:34:29 35.37 56.92 50
  [1-5]4 5:33:30

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MoTuWeThFrSaSu

Sunday Sep 4, 2011 #

5 PM

Run warm up/down (trail) 20:01 intensity: (17 @1) + (3:25 @2) + (15:46 @3) + (33 @4) 3.85 km (5:12 / km) +5m 5:10 / km
ahr:149 max:169 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 44:01 intensity: (4:53 @2) + (3:36 @3) + (15:57 @4) + (19:35 @5) 9.13 km (4:49 / km) +23m 4:46 / km
ahr:177 max:195 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (trail) 20:00 intensity: (8 @2) + (6:36 @3) + (13:16 @4) 3.71 km (5:23 / km) +3m 5:22 / km
ahr:167 max:185 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 10:00 [2]

Saturday Sep 3, 2011 #

Note
(rest day)

Thursday Sep 1, 2011 #

6 PM

Run warm up/down (road) 20:02 intensity: (59 @0) + (15 @1) + (4:08 @2) + (14:40 @3) 3.73 km (5:22 / km) +2m 5:21 / km
ahr:143 max:155 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 33:52 intensity: (8 @1) + (5:11 @2) + (8:02 @3) + (9:17 @4) + (11:14 @5) 6.32 km (5:22 / km) +3m 5:21 / km
ahr:170 max:200 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 20:03 intensity: (16 @2) + (2:27 @3) + (17:20 @4) 3.7 km (5:25 / km)
ahr:170 max:180 shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Aug 30, 2011 #

Note

6 PM

Run warm up/down (road) 20:01 intensity: (3:13 @1) + (15:23 @2) + (1:25 @3) 3.66 km (5:29 / km) +2m 5:28 / km
ahr:136 max:156 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 34:23 intensity: (9 @1) + (4:53 @2) + (3:55 @3) + (10:14 @4) + (15:12 @5) 7.09 km (4:51 / km) +4m 4:50 / km
ahr:175 max:197 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 22:26 intensity: (5 @2) + (5:41 @3) + (16:40 @4) 4.23 km (5:19 / km)
ahr:169 max:178 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 10:00 [2]

Monday Aug 29, 2011 #

11 AM

Run warm up/down (road) 20:02 intensity: (2:51 @1) + (6:39 @2) + (10:22 @3) + (10 @4) 3.59 km (5:35 / km) +5m 5:33 / km
ahr:136 max:171 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 39:09 intensity: (16 @1) + (9:35 @2) + (8:41 @3) + (16:38 @4) + (3:59 @5) 6.07 km (6:27 / km) +2m 6:26 / km
ahr:173 max:255 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 10:29 intensity: (20 @1) + (2:20 @2) + (7:49 @3) 1.84 km (5:42 / km) +1m 5:41 / km
ahr:148 max:161 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 10:00 [2]

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