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Training Log Archive: Trailrat

In the 1 days ending Nov 22, 2017:

activity # timemileskm+ft
  Running2 1:38:48 12.22(8:05) 19.67(5:01) 1575
  Mobility/Massage/Recovery1 20:00
  Total3 1:58:48 12.22 19.67 1575

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Wednesday Nov 22, 2017 #

5 AM

Running (Road) 1:06:01 intensity: (7:38 @1) + (17:59 @2) + (14:54 @3) + (22:10 @4) + (3:20 @5) 8.01 mi (8:15 / mi) +1499ft 7:00 / mi
ahr:154 max:176 shoes: Newton Fate 2 Red2

Jog up and down Flagstaff Mountain Road before work. Moderate effort the whole time. Had to pull myself back a couple of times so not to go to hard up the hill.
10 AM

Running (Trail) 32:47 intensity: (31:00 @1) + (55 @2) + (52 @3) 4.21 mi (7:47 / mi) +76ft 7:39 / mi
ahr:128 max:142 shoes: N2 V2 Road Bright Green/Black

Mellow lunch shakeout jog to get in a few more miles and get out in the sun.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD focusing on hips, groin, hamstrings, lower back, shoulders, chest, upper back, ankles, calves, achilles, feet, and knees.

Stiff tonight for sure, really felt it in the quads tonight

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