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Training Log Archive: mintore

In the 7 days ending Aug 23, 2017:

activity # timemileskm+mload
  Road running3 3:01:01 19.35(9:21) 31.14(5:49) 24064.1
  Walk4 2:56:02 8.9(19:47) 14.32(12:17) 286324.3
  Warmup-down1 35:43 1.77(20:10) 2.85(12:32) 10412.5
  Total8 6:32:46 30.02(13:05) 48.32(8:08) 3207100.9

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Wednesday Aug 23, 2017 #

Walk 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Saucony Guide 10

with luggage

Tuesday Aug 22, 2017 #

Event: OLOU Summer Sprint Series #25
 
6 PM

Walk 27:00 [2] 1.6 mi (16:52 / mi) +2802m 2:37 / mi

Monday Aug 21, 2017 #

7 AM

Road running 29:23 [3] 3.01 mi (9:45 / mi) +44m 9:20 / mi

4 PM

Warmup-down 35:43 [3] 1.77 mi (20:10 / mi) +104m 17:03 / mi

Sunday Aug 20, 2017 #

4 PM

Walk 37:01 [1] 1.65 mi (22:26 / mi) +30m 21:14 / mi
shoes: Saucony Guide 10

Walk 37:01 [1] 1.65 mi (22:26 / mi) +30m 21:14 / mi
shoes: Saucony Guide 10

return trip

Saturday Aug 19, 2017 #

Walk 35:00 [1] 2.0 mi (17:30 / mi)
shoes: Saucony Guide 10

to and from XC meet and cool down from run
10 AM

Road running (mixed road/trail) 2:03:09 intensity: (40:00 @2) + (1:03:09 @3) + (20:00 @4) 13.08 mi (9:25 / mi) +173m 9:03 / mi
shoes: Saucony Guide 10

Moderately paced long run

This felt better than last week. I also double-ran a 2nd hill on Penn and knew where I was going so that cleaned up the route. Only a 20-30 s pause for one road crossing during the middle of the run, otherwise I kept moving.

Thursday Aug 17, 2017 #

7 PM

Road running 28:29 intensity: (10:00 @2) + (13:09 @3) + (5:20 @5) 3.26 mi (8:44 / mi) +23m 8:33 / mi
shoes: Saucony Guide 10

Hill intervals 1600 warmup -- 7x(200 [5] -200 [2])-cool (5 min)

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