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Training Log Archive: AKey

In the 7 days ending Aug 16, 2020:

activity # timemileskm+mload
  Running12 9:47:25 74.18(7:55) 119.39(4:55) 529254.0
  S/C2 1:15:0015.0
  Total14 11:02:25 74.18 119.39 529269.0

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MoTuWeThFrSaSu

Sunday Aug 16, 2020 #

12 PM

Running 40:08 intensity: (2:58 @1) + (13:47 @2) + (23:23 @3) 8.11 km (4:57 / km) +13m 4:55 / km
ahr:139 max:155 shoes: New Balance mmorbl2

Easy on the golf courses. Plus a sneaky little drain explore that goes under the freeway into hayspadock (almost)
6 PM

Running 22:08 intensity: (4:01 @1) + (12:53 @2) + (4:10 @3) + (1:04 @4) 4.12 km (5:22 / km) +15m 5:17 / km
ahr:131 max:174 shoes: Nike zoom fly black

Strides: 8x ~110m

Saturday Aug 15, 2020 #

1 PM

S/C 1:00:00 [1]

3 PM

Running 59:59 intensity: (3:17 @1) + (26:15 @2) + (30:27 @3) 12.22 km (4:55 / km) +63m 4:47 / km
ahr:139 max:160 shoes: New Balance mmorbl2

Easy hour

Friday Aug 14, 2020 #

11 AM

Running 36:00 intensity: (3:24 @1) + (18:13 @2) + (11:22 @3) + (3:01 @4) 6.72 km (5:21 / km) +41m 5:12 / km
ahr:139 max:175 shoes: Nike zoom fly black

Very long warmup as this was just meant to be my morning treadmill run, but decided to change the session from this evening to this morning and made this the warmup.

Running intervals 40:51 intensity: (5:00 @2) + (18:45 @3) + (15:48 @4) + (1:18 @5) 8.98 km (4:33 / km) +7m 4:32 / km
ahr:157 max:182 shoes: Reebok float ride blue

Reps: 4x 600m (400m) + 4x 400m (400m) + 4x 200m (200m). Legs weren’t feeling great in the warmup, but were ok once we got going.

Averages: 1:39 for the 600's, 61sec(high) for the 400's, and 29sec(low) for the 200's.

Running 21:54 intensity: (6:48 @2) + (15:06 @3) 4.01 km (5:28 / km) +59m 5:05 / km
ahr:145 max:158 shoes: Nike zoom fly black

5 PM

Running 36:13 intensity: (1:06 @1) + (21:55 @2) + (13:12 @3) 7.03 km (5:09 / km) +15m 5:06 / km
ahr:137 max:152 shoes: New Balance mmorbl2

Thursday Aug 13, 2020 #

11 AM

Running 35:22 intensity: (4:14 @1) + (27:51 @2) + (3:17 @3) 7.0 km (5:03 / km) +22m 4:58 / km
ahr:130 max:152 shoes: New Balance mmorbl2

Easy
5 PM

Running 40:02 intensity: (21 @1) + (22:48 @2) + (16:53 @3) 7.99 km (5:00 / km) +30m 4:55 / km
ahr:138 max:160 shoes: New Balance mmorbl2

Easy golf course

Wednesday Aug 12, 2020 #

10 AM

Running warm up/down 27:23 intensity: (6:01 @1) + (19:49 @2) + (1:33 @3) 5.27 km (5:12 / km) +28m 5:04 / km
ahr:126 max:151 shoes: New Balance mmorbl2

Mostly tread

Running intervals 35:52 intensity: (4 @1) + (36 @2) + (6:45 @3) + (26:43 @4) + (1:44 @5) 10.0 km (3:35 / km) +1m 3:35 / km
ahr:171 max:183

Threshold ints: 5x 6min (90sec). Feeling alright. Pretty windy out so splits are a little inconsistent

Running warm up/down 17:39 intensity: (9 @1) + (3:29 @2) + (14:01 @3) 3.47 km (5:05 / km) +26m 4:54 / km
ahr:144 max:155 shoes: New Balance mmorbl2

Cool down with doggy
3 PM

Running 29:45 intensity: (19 @1) + (24:54 @2) + (4:32 @3) 6.01 km (4:57 / km) +29m 4:50 / km
ahr:136 max:155 shoes: New Balance mmorbl2

Tuesday Aug 11, 2020 #

11 AM

Running 45:00 intensity: (2:55 @1) + (22:58 @2) + (19:07 @3) 9.02 km (4:59 / km) +90m 4:45 / km
ahr:138 max:163 shoes: New Balance mmorbl2

Easy tread
6 PM

Running 48:44 intensity: (2:58 @1) + (31:09 @2) + (9:21 @3) + (5:16 @4) 9.34 km (5:13 / km) +41m 5:06 / km
ahr:137 max:178 shoes: New Balance mmorbl2

15x ~100m strides

Monday Aug 10, 2020 #

2 PM

Running 50:25 intensity: (5:08 @1) + (29:42 @2) + (15:35 @3) 10.1 km (4:59 / km) +51m 4:52 / km
ahr:135 max:162 shoes: New Balance mmorbl2

Nice easy day :)
9 PM

S/C 15:00 [1]

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