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Training Log Archive: LarryB

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  running4 5:12:58 25.99(12:03) 41.83(7:29)
  Biking1 30:00 12.0(2:30) 19.31(1:33)
  Total5 5:42:58 37.99(9:02) 61.14(5:37)

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Sunday Sep 25, 2016 #

7 AM

running (Trail run) 3:12:44 [3] 14.49 mi (13:18 / mi)
shoes: Cascadia 11-2015

Run 1: 3hr hilly trail run/power hike.

Saturday Sep 24, 2016 #

7 AM

Biking 30:00 [3] 12.0 mi (2:30 / mi)

Did a bike/run
8 AM

running (Road run) 27:44 [3] 3.03 mi (9:09 / mi)
shoes: Asics-home 9-2016

Run from bike.

Thursday Sep 22, 2016 #

7 AM

running (Treadmill) 49:00 [3] 4.2 mi (11:40 / mi)
shoes: Asics-home 9-2016

Run 2: Ladder workout which is similar to a progression run since you start slower and gradually get faster. After an easy 15:00 warmup and a few short strides, run 1 x 8:00, 1 x 6:00, 1 x 4:00, and 1 x 2:00 with 2:00 very easy jog recoveries between each. Go about 30 seconds faster than whatever your ending warmup pace was for the first repeat, then speed up by approx 15 seconds per mile for each step. Finish with another easy jog for your cool-down.

Tuesday Sep 20, 2016 #

8 AM

running (Road run) 43:30 [3] 4.27 mi (10:11 / mi)
shoes: Asics - office-5-2015

Run 4: Easy 45:00 flat run.

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