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Training Log Archive: Rich

In the 1 days ending Dec 20, 2016:

activity # timemileskm+mload
  Running2 1:21:07 11.48(7:04) 18.48(4:23) 257282.1
  Total2 1:21:07 11.48(7:04) 18.48(4:23) 257282.1
  [1-5]2 1:19:09

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Tu

Tuesday Dec 20, 2016 #

7 AM

Running 22:58 intensity: (12 @0) + (1:35 @1) + (4:06 @2) + (9:50 @3) + (4:31 @4) + (2:44 @5) 5.09 km (4:31 / km) +50m 4:18 / km
ahr:148 max:179 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 20:00 [2] 4.01 km (4:59 / km) +178m 4:05 / km
ahr:176 max:208 shoes: Adidas Adizero Takumi Sen 2

Running race 16:27 intensity: (1:46 @0) + (18 @1) + (7 @2) + (18 @3) + (2:44 @4) + (11:14 @5) 5.0 km (3:17 / km) +25m 3:13 / km
ahr:173 max:196 shoes: Adidas Adizero Takumi Sen 2

Coaches 5km Handicap

Kris had me worried in the first 2km that i could be beaten by someone dressed as Olaf. However, I pulled out a sizable lead up the long hill on Penny Emma Way and A38. Put the burners down in the last km when I realised my own course record could be up for grabs. New record by 9s, which I did 2 years ago. 35 and still getting quicker. Calf tightened a little but not too badly.

Running warm up/down 21:42 intensity: (28 @1) + (19 @2) + (53 @3) + (1:20 @4) + (18:42 @5) 4.38 km (4:57 / km) +4m 4:56 / km
ahr:172 max:184 shoes: Adidas Adizero Takumi Sen 2

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