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Training Log Archive: mintore

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Road running2 4:09:12 29.5(8:27) 47.48(5:15) 105
  Orienteering1 22:08 2.11(10:30) 3.39(6:32) 57
  Core!1 10:00
  Total4 4:41:20 31.61 50.87 162
  [1-5]4 4:39:47

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Saturday Oct 1, 2016 #

11 AM

Road running 2:46:27 intensity: (43 @0) + (1:28 @1) + (14:19 @2) + (1:16:00 @3) + (1:13:57 @4) 19.5 mi (8:32 / mi) +59m 8:27 / mi
ahr:150 max:163 shoes: Saucony Guide 9 - 2016

Long run. Good conditions (60F and overcast). Tried to stay at about 8:28-8:30 to see if this is reasonable. I think with a few more weeks, it will be, especially as I ran 10 mi two nights ago. Hard work for the last 2 miles as I had bonked a touch (+30 s per mile for 2 miles and closer to 50s at the end). Also, tripped on an embedded rock in the gravel shoulder and got a bit scraped up (both palms, one knee and elbow) at about 4.5 miles.

In two wks, I will go out to 21.5-21.75 mi then taper.

Felt quite good afterwards versus other runs.

Friday Sep 30, 2016 #

Core! 10:00 [3]

russians, wall sit, round of planks and some other torture.

Thursday Sep 29, 2016 #

6 PM

Road running 1:22:45 intensity: (50 @0) + (3:45 @1) + (14:32 @2) + (1:01:03 @3) + (2:35 @4) 10.0 mi (8:16 / mi) +46m 8:09 / mi
ahr:142 max:159

Monday Sep 26, 2016 #

Note
(rest day)

A long but excellent weekend. Tired, so giving it a rest for a day!

Sunday Sep 25, 2016 #

9 AM

Orienteering 22:08 [3] 2.11 mi (10:30 / mi) +57m 9:42 / mi

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