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Training Log Archive: wooders

In the 7 days ending Nov 19:

activity # timemileskm+m
  running7 5:46:31 43.48(7:58) 69.98(4:57) 1312
  Spinning1 1:00:00
  Swimming 1 30:00
  Drills1 5:00 0.31(16:06) 0.5(10:00)
  Total9 7:21:31 43.79 70.48 1312

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MoTuWeThFrSaSu

Sunday Nov 19 #

running race 35:15 [4] 9.74 km (3:37 / km) +187m 3:18 / km
shoes: Brooks Mach 18

SY XC
Had a sore throat all week and calves have been tight but actually felt in some cheeky shape today!
Top 12 this time out I recon.
Enjoyed the easy week with some biking and swimming. Gonna get on a few more miles next week!

running warm up/down 30:00 [1] 3.16 km (9:30 / km) +40m 8:56 / km
shoes: inov8 x talons

Wu

running warm up/down 16:00 [2] 2.87 km (5:34 / km) +32m 5:17 / km
shoes: inov8 x talons

Wd

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Brooks Mach 18

Saturday Nov 18 #

7 AM

running 1:02:30 [2] 11.71 km (5:20 / km) +308m 4:43 / km
shoes: Nike zoom vomero 11

Half man half potato

Friday Nov 17 #

Swimming 30:00 [3]

7 AM

running 30:45 [2] 6.0 km (5:08 / km) +73m 4:50 / km
shoes: Nike zoom vomero 11

2 PM

running 30:44 [2] 6.37 km (4:49 / km) +121m 4:24 / km
shoes: Nike zoom vomero 11

chilling

Thursday Nov 16 #

running 42:14 [4] 9.67 km (4:22 / km) +134m 4:05 / km
shoes: Nike zoom vomero 11

11 up
20 @ 3:42m/km
11 down

Wednesday Nov 15 #

running 58:43 [3] 11.1 km (5:17 / km) +292m 4:40 / km
shoes: Nike zoom vomero 11

rivelin with nay - nice and easy

Tuesday Nov 14 #

Spinning 1:00:00 [3]

10 wu
20 x 1 min on 1 min off
10 wd
Good hard work. Can't make track due to ESPS awards tonight. A hard session on the bike was refreshing for a change.

Monday Nov 13 #

running 40:20 [4] 9.36 km (4:19 / km) +125m 4:02 / km
shoes: Nike zoom vomero 11

Reduced time and reduced effort. Right calf sore after yesterday.
10wu/d
20 at 3:47m/km

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