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Training Log Archive: LarryB

In the 7 days ending Oct 16, 2016:

activity # timemileskm+ft
  running5 4:13:57 22.57(11:15) 36.32(6:59)
  Total5 4:13:57 22.57(11:15) 36.32(6:59)

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

7 AM

running (Road run) 1:35:56 [3] 8.55 mi (11:13 / mi)
shoes: Cascadia 10-2016

Run 1: 2hr flat/rolling road run at a medium hard effort; just be sure that you don’t go too hard early. You want the 2nd hour to be faster avg pace than the first hour.

Friday Oct 14, 2016 #

7 AM

running (Road run) 36:34 [3] 3.5 mi (10:27 / mi)
shoes: Cascadia 10-2016

Run 3: 55:00 recovery run of any kind, followed by 4 x :30 long flat strides. (cut this short - still on vacation in Cape Breton)

Thursday Oct 13, 2016 #

7 AM

running (Road run) 47:05 [3] 4.29 mi (10:59 / mi)
shoes: Cascadia 10-2016

b. Run 1 x 10:00, 1 x 6:00, 1 x 3:00 Uphill with 2:00 Easy Flat recoveries between each step.
10:00 step - 10:15/ 4% incline
6:00 step - 9:45 / 4% incline
3:00 step - 9:00 / 4% incline
c. 10:00 - 15:00 easy cool-down.

Did tbs one on road uphill in northern Cape Breton early morning, Lovely.

Wednesday Oct 12, 2016 #

8 AM

running (Road run) 35:32 [3] 3.07 mi (11:34 / mi)
shoes: Cascadia 10-2016

Run 4: 30:00 very easy flat recovery run. (Ran on Cape Breton after hurricane Mathew)

Monday Oct 10, 2016 #

7 AM

running (Road run) 38:50 [3] 3.16 mi (12:17 / mi)
shoes: Cascadia 10-2016

Ran in Saint John NB in the rain of Hurricane Mathew.

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