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Training Log Archive: DickyLam

In the 7 days ending Jun 16, 2007:

activity # timemileskm+m
  Running2 2:21:15 12.43(11:22) 20.0(7:04) 5
  Technical Training1 25:00 1.24(20:07) 2.0(12:30) 10
  Warm Up/Cool Down3 20:00 1.86(10:44) 3.0(6:40) 5
  Total3 3:06:15 15.53(11:59) 25.0(7:27) 20

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SuMoTuWeThFrSa

Friday Jun 15, 2007 #

Running long (LSD) 1:10:20 [2] 10.0 km (7:02 / km) +5m 7:01 / km
shoes: Nike AirMax 180

0:11:32(1.875)0:11:32
0:13:07(3.75)0:24:39
0:13:57(5.625)0:38:36
0:13:59(7.5)0:52:35
0:08:46(8.75)1:01:21
0:08:57(10)1:10:20 [according to ipod]

Warm Up/Cool Down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike AirMax 180

Wednesday Jun 13, 2007 #

Technical Training (map-memory) 25:00 [3] * 2.0 km (12:30 / km) +10m 12:12 / km
shoes: Nike AirMax 180

Kowloon Park

Warm Up/Cool Down 10:00 [1] 1.2 km (8:20 / km) +5m 8:10 / km
shoes: Nike AirMax 180

Tuesday Jun 12, 2007 #

Running long (LSD) 1:10:55 [2] 10.0 km (7:06 / km)
shoes: Nike AirMax 180

0:11:03 (1.875) 0:11:03
0:13:13 (3.75) 0:24:26
0:13:51 (5.625) 0:38:17
0:14:35 (7.5) 0:52:52
0:09:11 (8.75) 1:02:03
0:09:00 (10) 1:10:55 [according to ipod]

Warm Up/Cool Down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nike AirMax 180

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