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Training Log Archive: LarryB

In the 7 days ending Oct 23, 2016:

activity # timemileskm+ft
  running3 3:05:13 17.24(10:45) 27.74(6:41)
  Biking1 1:03:16 15.3(4:08) 24.62(2:34)
  Total4 4:08:29 32.54(7:38) 52.37(4:45)

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Sunday Oct 23, 2016 #

1 PM

running (Road run) 1:22:35 [3] 7.57 mi (10:55 / mi)
shoes: Cascadia 10-2016

Run 1: 3hr rolling, runnable trails at an easy effort. (did a one hour bike right after so had to cut the run short)
3 PM

Biking 1:03:16 [3] 15.3 mi (4:08 / mi)

Bike training

Thursday Oct 20, 2016 #

7 AM

running (Track ) 1:01:28 [3] 6.13 mi (10:02 / mi)
shoes: Cascadia 10-2016

Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.

Did this on the track at Acadia University in Nova Scotia.

Wednesday Oct 19, 2016 #

7 AM

running (Road run) 41:10 [3] 3.54 mi (11:38 / mi)
shoes: Cascadia 10-2016

Run 4: 1hr recovery run of any kind.

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