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Training Log Archive: Brooner

In the 1 days ending Apr 4, 2012:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	1	46:45	6.46	(7:14)	10.4	(4:30)	110	89.5
	Cycling	2	23:00	5.75	(15.0/h)	9.25	(24.1/h)	10	32.2
	Running (Road)	1	14:40	1.99	(7:23)	3.2	(4:35)	45	20.5
	Total	3	1:24:25	14.2	(5:57)	22.85	(3:42)	165	142.2
averages - sleep:8

1:24

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Wednesday Apr 4, 2012 #

6 PM

Cycling warm up/down 14:00 [3] 5.4 km (23.1 kph)
ahr:131 max:159 slept:8.0

7 PM

Running (Road) warm up/down 14:40 [3] 3.2 km (4:35 / km) +45m 4:17 / km
ahr:149 max:164 shoes: Inov-8 Road-X 255 (old)

Warm up and strides.

Running (Mixed) intervals (Pyramid) 30:00 [5] 7.0 km (4:17 / km) +65m 4:06 / km
ahr:179 max:189 shoes: Inov-8 Road-X 255 (old)

Pyramid season on the heath 1 2 3 4 4 3 2 1, second half mainly uphill. Minute easy jogging recoveries, two after the four minutes reps.

330m +5
540m +6
910m +5
1.2km
1.1km +16
830m +20
570m +8
340m

Running (Mixed) warm up/down 16:45 [3] 3.4 km (4:56 / km) +45m 4:37 / km
ahr:147 max:167 shoes: Inov-8 Road-X 255 (old)

Extended warm down round Belsize park.

8 PM

Cycling warm up/down 9:00 [3] 3.85 km (25.7 kph) +10m
ahr:131 max:149

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